Which Fruits and Type of Fruits to Avoid in Diabetes?

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Fruits to Avoid in Diabetes

Fruits can be one of the healthiest food choices when you are trying to improve your overall health as well as take care of your diabetes health. However, there are some fruits to avoid in diabetes that you should be mindful of.

In this article, take a look at some of the fruit types and fruits to avoid in diabetes and understand which types of fruits you should avoid when you or a loved one has diabetes.

What Are The Worst Fruits For Diabetes?

As such there are no fruits to avoid in diabetes, as there are many health benefits that you can get when you make fruits a regular part of your diet.

However, one of the things that can make it easier for you to take care of your diabetes health as well as eat fruits is to understand which fruit is higher on the glycaemic index or GI score, and how to manage your portion sizes for the same.

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Glycaemic index or GI score refers to the number of carbohydrates that are naturally present in any given food item, in this case, we are talking about fruits. It gives an idea of how fast a particular food item will affect your blood sugar levels once you eat it.

Here are some fruits that are high on the glycaemic index score, but with a little tweaking and with your doctor’s permission, you may still enjoy these:

Mangoes

Mangoes have a glycaemic index of about 60 which makes them high on the GI score.
Almost 90 percent of the calories that are present in mangoes come from the number of natural sugars that it has.
As a result, eating a bigger portion of mangoes can have a direct impact on your blood sugar levels and make them spike.
However, it also contains antioxidants as well as fiber, which could keep your blood sugar levels balanced.
If you want to eat mangoes, try and have a smaller portion and a few pieces at a time, instead of having a full mango by yourself.

Ripe bananas

Ripe bananas have a glycaemic index of about 51, which is still a bit higher on the GI score, especially if you have diabetes.
Slightly unripe bananas are a little lower on the GI score, with a glycaemic index of about 42.
Also, the green variant of bananas, which are not as ripe, is a good source of resistant starch. This does not have a direct impact on your blood sugar levels and will not cause a spike.
In some cases, eating slightly unripe bananas over a longer period may also help to manage your blood sugar levels better.
If you absolutely love eating bananas, try and go for the slightly unripe ones, or go for the elaichi bananas that are smaller in size.
You can also use unripe bananas as a vegetable option and get all the healthy nutrients that it has to offer for your diabetes as well as overall health, while still safely consuming it.

Pineapple or ananas

Even though it may taste sweeter than citrusy, pineapples have a high glycaemic index of about 51 to 73, and rate relatively high on the GI score.
The actual impact of the GI score of pineapple on your blood sugar levels will also change based on what else you are having along with it.
In fact, pineapples have a higher chance of impacting your blood sugar levels as compared to when you eat other fruits.
It is a good idea to include other fruits in your diet that are high in healthy fats or protein, while you are having pineapples. For instance, if you are having some pieces of pineapple, you can also have some healthy nuts and seeds along with it to limit the type of effect the pineapple will have on your overall blood sugar level.
Also, while you are having a few pieces of pineapple, if you also include something else on your plate which has high fiber content, eating the latter will make you feel faster and may help in limiting the amount of pineapple that you eat.
If you love eating pineapples, watch the amount that you eat, and only stick to a few pieces at a time. Also, make sure that you include other food types while eating pineapples and include foods that are high in fiber, proteins, and healthy fats.

Watermelons or tarbooz

Watermelons stand very high on the glycaemic index, with a GI score of about 80, which is considered very very high.
If you love eating watermelon, it is recommended that you eat only a few pieces or slices at a time.
Also, instead of having watermelon juice, go for plain watermelon slices, as the watermelon juice can tend to have a higher impact on blood sugar levels and make them spike.
Just like eating pineapples and including other fruits and food items along with it, it is also recommended that you eat other food types when you are having watermelons.
Try and include other fruits or food types that are high in fiber content as well as foods that are high in protein or good fats. This will help you minimize the amount of watermelon that you eat while getting its benefits as well.

Types of fruits to avoid

According to some studies, it has been found that eating fruits can actually help in some cases to avoid the occurrence of diabetes and that can also be a healthy and great option for those who already have diabetes.

In general, there are no specific fruits to avoid in diabetes.
All you need to be mindful of is the portion size of the fruits that you eat, especially the ones that are sweeter as compared to certain other fruits.
Some fruits do have a higher amount of natural sugars in them than other types of fruits, but you should still make them a part of your regular diet.
One thing that you need to keep in mind is that you should be aware of the portion size of the fruits that are sweeter as compared to others.
There are no such fruits to avoid in diabetes, but those that have a lower carbohydrate content are always a more preferred option as when you eat these, you will not have to worry too much about your portion control.
One serving of fruit that you eat should not contain more than 15 grams of carbohydrates.
Fruit should never be eaten after or with meals like a dessert. There should be a gap of 3-4 hours between food and fruit

Common Fruits That Have About 15 Grams of Carbohydrate

Here is a quick look at some common fruits that have about 15 grams of carbohydrate in each serving mentioned

Half of a medium-sized apple
1 cup of mullberries
1 medium-sized orange
Half of a medium-sized banana
3/4th cup of blueberries
1 and 1/4th cup of whole strawberries
1 Orange
1 Pomegranates
1 Mosambi
1 Pear

Quick Tips to Safely Have Fruits in Diabetes

Eat whole fruits
Avoid juicing the fruits
Keep a watch on the portion size
Add other healthy foods along with the fruit, such as foods rich in protein, healthy fats and fiber
Go for fruits that are lower on the GI score
Restrict or keep to a minimum the number of fruits that you eat that are higher on the GI score
Eat only a few pieces or slices of a particular fruit at a time
Avoid eating the entire fruit at a time

To be certain, we suggest you also speak to your diabetes healthcare team as well as your dietician or nutritionist to understand which fruits to avoid in diabetes for your overall health. Your diabetes healthcare team can also help to formulate a specific diet plan for you.

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