Best Fruit for Diabetes

Best Fruit for Diabetes

A person with type 2 diabetes must monitor their carbohydrate intake. When you eat carbohydrates, your body converts them to sugar, which causes blood sugar to rise. Fruit contains both carbohydrate and fructose, a type of sugar. Fruit is still important to consume because it is high in fiber, vitamins, and minerals, as well as having possible health benefits. However, it is needed to control the portion intake and choose the best suitable fruit.

How does fruit affect blood glucose level?

Fruit may be a tasty and nutritious snack that keeps you nourished for a longer time, but not all fruits are equally healthy. According to the American Diabetes Association (ADA), the best choices of fruit are any fruit that are fresh, frozen or canned without added sugars.

It’s best to avoid canned fruits as they often include added sugar. High fructose corn syrup, cane sugar, corn sweetener, dextran, and invert sugar are all examples of added sugar. So, if you’re going to buy fruits, read the label carefully.

Fruits and glycemic index

Best Fruit for Diabetes

Check the glycemic index (GI) values if you want to eat fruits. The GI scale ranges from 1 to 100, with low, medium, and high GI groups. The score indicates how rapidly a food can cause blood sugar levels to rise. 

Since high GI meals absorb faster than medium and low GI foods, people with diabetes should avoid them.

Low GI fruits (GI score: 20-49)

  • apples
  • avocadoes
  • blackberries
  • cherries
  • grapefruit
  • peaches
  • pears
  • plums
  • strawberries

Medium GI fruits (GI score: 50-69)

  • figs
  • grapes
  • kiwifruit
  • mango
  • oranges
  • raisins
  • underripe bananas

Fruits to avoid

High sugar fruits

A person with diabetes should better monitor their intake of fruits. These fruits contain high amounts of natural sugars that can cause your blood sugar to spike.

High GI fruits (GI score: 70 or higher)

  • pineapple
  • watermelon¬†
  • very ripe banana
  • mango
  • papaya
Open chat