What fruits should people with diabetes choose?

Diabetics should still be careful when choosing fruit because some fruits can affect blood sugar levels.

People with diabetes should choose fruits with edible skin, such as apples, strawberries, grapes; limit foods that need to be peeled, such as bananas and melons. (Source: Foodhub)

How does fruit affect blood sugar?

According to Verywellhealth , fruits contain carbohydrates that can raise your blood sugar. Additionally, some fruits may cause your blood sugar to rise faster than others, depending on their fiber and fructose content.

The sugar in fruit is called fructose, which is broken down or metabolised quickly in the liver. Blood sugar levels can rise rapidly if you consume a lot of fructose at once, but this is less likely to happen when you eat fresh fruit.

Fruit is rich in fiber, minerals, and antioxidants. All of these work together to support healthy glucose (blood sugar) levels. One study found that people with diabetes who ate fresh fruit three days a week had a lower risk of vascular complications (including stroke).

Fiber, both soluble and insoluble, found in fruits can prevent blood sugar spikes by slowing down digestion. It also limits fat absorption and increases feelings of fullness, leading to reduced food intake.

Fiber content can vary depending on the state of the fruit. Whole fresh fruit has the most fiber. Cooking breaks down the fiber in fruit. This makes it easier to digest, but also makes it easier to absorb sugars.

It's best to choose fruits with edible skin, such as apples, strawberries, and grapes; limit foods that require peeling, such as bananas and melons.

Dried fruit is super concentrated after being processed, with a higher carbohydrate content than fresh fruit. (Source: Health & Life)

Types of fruit to limit

Drying

Dried fruit is super concentrated after being processed. As a result, dried fruit has a higher carbohydrate content per serving than fresh fruit. Dried fruit may also contain added sugar and less fiber if the skin is removed.

200g of raisins contain about 100g of carbs and 100g of sugar. In contrast, 200g of fresh grapes contain 27g of carbs and 23g of sugar.

Juice

Even 100% fruit juice can cause a spike in blood sugar within minutes. This is because the body doesn’t have to work as hard to break down the sugars in the juice when almost all the fiber is removed.

Fruit juice also provides more calories without making you feel full. This can hinder weight loss efforts. One study found that drinking fruit juice was linked to a higher risk of type 2 diabetes.

If you want to drink juice, try mixing it with water to reduce the amount you drink or combine vegetables and fruits.

Fruits with a high glycemic index

The glycemic index (GI) is a measure of how much certain foods affect your blood sugar levels. Riper fruits have a higher glycemic index. The numbers also vary depending on how they are processed.

Although the glycemic index (GI) isn't perfect data, people with diabetes should refer to it when choosing fruits to eat. The higher the GI of a fruit, the more difficult it is to control blood sugar.

Some fruits with a high GI (over 56) should be limited, including pineapple (GI = 56), banana (58), watermelon (72). Fruits with a low GI include raspberries (4), grapefruit (25), apples (38).

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