People with diabetes should avoid eating fruits with a high glycemic index as these increase blood sugar levels quickly. These fruits are often high in sugar and high in fat. The higher the glycemic index, the more rapidly blood sugar levels rise after eating that particular fruit. Fruits with a high glycemic index include bananas, cherries, dates, prunes, apples, grapefruits, raisins, and honeydew melons.
Various types of fruit also contain fructose. This type of sugar should be eaten in moderation, primarily because fructose increases triglyceride levels, increasing the risk of heart disease and stroke. Fructose is found in apples, apricots, cherries, dried dates, and figs. However, the amount of fructose present in these fruits is relatively low and should be fine for people with diabetes to eat. Pears and papayas contain a slightly more significant amount of fructose but are still okay for people with diabetes to consume.
The fruits that should be avoided or at least eaten in moderation are those with a high amount of fructose, such as bananas, mangoes, pineapples, pomegranates, kiwis, and grapes.
Excess Fruit and Diabetes Risk
The recommendation is to avoid fruit as it has a risk of causing hyperglycemia, which can be a severe health complication in diabetes. Fruit may increase blood sugar levels because the high amount of fructose present in fruit causes the body to absorb more glucose than usual, so the blood sugar level does not stay stable.
Once you consume fruit, it takes about 3-4 hours for your blood sugar levels to return to normal, even if you do not eat any other foods. So, if you have diabetes, it is best to limit the amount of fruit you eat and control the sugar content in fruit if you choose to eat it. It is also essential to couple fruit with other carbohydrate sources so that the blood sugar levels don’t elevate too much. Similarly, drinking water before eating a heavy meal containing fruits can also prevent excess sugar from being absorbed by the body.
Worst Fruits
The fruits that should be avoided or at least eaten in moderation are those with a high amount of fructose, such as bananas, mangoes, pineapples, pomegranates, kiwis, and grapes. These fruits are associated with high sugar and glycemic levels.
Bananas
The simple sugars in bananas are absorbed very quickly at a rapid rate and cause blood sugar levels to rise very high. Even if you ate nothing else, a single banana would raise your blood sugar levels within just 15 minutes of eating it. This is why people with diabetes should avoid bananas.
Mangoes
The high amount of fructose in mangoes can cause blood sugar levels to spike very quickly, even if you don’t eat something else at the same time. Also, it has a high glycemic index and also increases triglyceride levels.
Pineapples
Pineapples are full of sugar and are very sweet tasting. However, the metabolism process of this sugar in the body is slow. This causes a large amount of sugar to be stored in the liver and muscles and may cause hyperglycemia, leading to diabetes complications.
Kiwis
Kiwis have a high glycemic index and are high in sugar. It is also good to avoid eating kiwis since it has been linked to skin cancer. There is also a lot of worry about the fruit’s effect on the liver and digestive system. Kiwis are also high in fats and should be avoided by people with diabetes.
Grapes
The fruit known for its tasty sweet flavor is quite risky for people with diabetes. It is ranked as one of the highest on the glycemic index scale and therefore has a high potential to cause diabetes complications.
Watermelon
Melons are also of concern due to the high amount of sugar. The extra sugar in this fruit may cause blood sugar levels to go high. Similarly, melons have a high glycemic index.
Pomegranates
This fruit has a very sweet taste but is very dangerous for people with diabetes. The fruit can quickly raise your blood sugar levels by releasing sugars into the bloodstream. There is also a possibility of causing kidney and liver problems from eating too many pomegranates.
Sweetened Cranberries
Sweetened cranberries contain a lot of sugar and should be avoided by people with diabetes. Although they do not have a high glycemic index, their sugar content is still very high and should be avoided.
Figs
Figs are thick and have a high glycemic index. They also have many calories and should be avoided by people with diabetes.
Tangerines
Tangerines are very sweet and should be avoided by people with diabetes. Their sugar content is high and can cause hyperglycemia, leading to diabetes complications.
Cherries
Cherries are sweet and succulent with a lot of sugar and should be avoided by people with diabetes. The high sugar content may lead to hyperglycemia and diabetes complications.
Raisins
Raisins also contain a lot of sugar, and consumption should be limited. Many studies show how the fructose in raisins raises blood sugar levels much faster than other forms of sugar, such as table sugar. The high sugar content may cause hyperglycemia and diabetes complications.
Lychees
Lychees are sweet fruits containing a lot of sugar and calories and, therefore, should be avoided by people with diabetes. The sugar content is high and may lead to hyperglycemia.
Conclusion
It is recommended to limit the intake of fruits containing many natural sugars and fructose, especially if you have diabetes. Eating too much fruit may cause high blood sugar levels and lead to complications. However, eating all types of fresh fruits in moderation will stabilize blood glucose levels and prevent diabetes complications. Also, avoiding all sweetened fruits will help keep blood sugar levels regulated and diabetes complications under control.
If in doubt on what is right for you, contact your doctor. They can help you figure out what is best for you and your unique situation.
