We often hear about diabetes, but what does the term mean? It is a condition that affects the way our bodies use blood sugar or glucose. Glucose is an important energy source for our cells, and it comes from the food we eat. Type 1 diabetes (T1D) and type 2 diabetes (T2D) are the two most common types of diabetes. T1D is an autoimmune disorder where the pancreas stops making insulin altogether. T2D is when the body does not use insulin properly. This is also called insulin resistance.
Fruits are an essential part of our diet and are full of nutrients and fibre. However, some fruits contain more sugar than others and can cause a spike in blood sugar levels.
Fruits avoid in diabetes can help prevent these spikes and maintain diabetes control. The sugar content in fruit can vary depending on the type of fruit, ripeness, and whether it’s fresh, frozen, or canned. Here we will discuss what we should eat and avoid and how to ensure diabetes care.
Which are the fruits to avoid in diabetes?
Fruits avoid in diabetes include those with a high sugar content and low fibre content.
- Watermelon is one of the most sugary fruits and has a glycemic index (GI) of 72. This means that it raises blood sugar levels quickly. Watermelon is also low in fibre, with only 0.4 grams per cup (154 grams).
- Mangoes are another sweet fruit with a high GI of 51. They also contain little fibre, only 1.6 grams per cup (165 grams).
- Grapes have a GI of 43 and are very sweet. One cup (151 grams) of grapes contains about 23 grams of sugar and only 0.8 grams of fibre.
- Pineapples have a GI of 59 and are very high in sugar. One cup (205 grams) of pineapple contains about 22 grams of sugar and only 2 grams of fibre.
- Figs have a GI of 50 and are also high in sugar. One fig (7 grams) contains about 4 grams of sugar and only 0.3 grams of fibre.
- Dates have a GI of 42 and are very sweet. One date (18 grams) contains about 16 grams of sugar and only 0.4 grams of fibre.
- Raisins have a GI of 64 and are high in sugar. One-quarter cup (37 grams) of raisins contains about 28 grams of sugar and only 1 gram of fibre.
- Sweetened dried apricots have a GI of 58. One-quarter cup (40 grams) of sweetened dried apricots contains about 24 grams of sugar and only 2 grams of fibre.
- Sweetened cranberries have a GI of 54. One-quarter cup (60 grams) of sweetened, dried cranberries contains about 28 grams of sugar and only 2 grams of fibre.
While fruits are an important part of our diet, some can cause spikes in blood sugar levels. This can be especially dangerous for people with diabetes. If we have diabetes, we need to choose fruits that are low in sugar and high in fibre.
Why is it important to avoid certain fruits if we have diabetes?
To ensure diabetes care is a success, it is important to monitor blood sugar levels carefully. This includes knowing which foods raise blood sugar and by how much. Fruits are a natural source of sugar, and some varieties can cause a significant spike in blood sugar levels. With this in mind, people with diabetes should avoid certain fruits or eat them in moderation.
How can we ensure diabetes care with our diet?
A diet chart is one of the most effective ways to ensure diabetes care. A diet chart helps to know the right kind and amount of food we should eat. It also sets a limit on the daily calorie intake. A dietitian can help design a diet chart for people with diabetes based on age, weight, height, and activity level. The diet chart will also consider the blood sugar goals set by the doctor.
What are some healthy alternatives to sugary fruits?
There are many healthy alternatives to sugary fruits that people with diabetes can enjoy. These include:
- Berries
- Citrus fruits
- Apples
- Pears
- Plums
- Peaches
- Nectarines
- Melons
- Mangoes (in moderation)
- Papayas (in moderation)
- Coconuts (in moderation)
These fruits are lower in sugar and higher in fibre, making them better choices for people with diabetes.
Bottom line
Fruits avoid in diabetes is necessary to ensure diabetes care. Following the above information and eating the right fruits in moderation can help people with diabetes to control their blood sugar levels. We must always consult a dietitian or doctor before making any changes to our regular diet because it’s all about blood sugar goals.