9 fruits that a diabetic should never eat !!!!

Today we are going to discuss about the fruits that should be avoided by a diabetic person.

In the last article we have discussed about the fruits that a diabetic can have. If you have not read that article you can visit…….. https://diabetesexperienceindia.blogspot.com/2020/05/15-fruits-that-every-diabetic-should-eat.html

If you have diabetes, you must have heard someone saying that you should avoid eating fruit. But you must be thinking that a whole, fresh fruit is packed full of fiber, vitamins, minerals, and antioxidants, making it a nutrient-dense food that can certainly be part of a healthy diabetes treatment plan. However, certain fruit choices may affect your blood sugar levels more than others. So you have to be carefull while selecting which fruit to eat.

What are the factors which should be considered before choosing the fruits that we can eat??

 

1. Fructose

The primary sugar found in fruit is called fructose, which is metabolized by the liver and is capable of bypassing a rate-limiting enzyme that signals when cells have had too much sugar, which is the danger in consuming high-fructose corn syrup. The fiber found in fresh fruit, however, can slow down the metabolism process, but depending on the fructose and fiber levels, certain fruits may cause your blood sugars to spike at a quicker pace than others. The tricky part of measuring a response is that everyone responds to food differently. While one person may be able to eat apples without any issue, someone else may find that apples cause their blood sugar to spike. Testing your blood sugar before and after eating fruit can help you to determine which fruits are best for you.

2. Fiber

The fiber found in fruit, both soluble and insoluble, can help prevent blood sugar spikes, may aid in pulling cholesterol away from your heart, and increase feelings of fullness, resulting in less food intake. The fiber content may change depending on the state—whether the fruit is fresh, steamed, baked, stewed, etc. Fresh, whole fruit has the most fiber, as the cell walls are still intact. Cooking breaks down the fiber structures in the fruit and can make the body's metabolism job easier‚ but that also means the sugars are more readily available for absorption.

Your best bet is to look for fruits with edible peels, such as apples, pears, and berries, and to limit those that need to be peeled, like bananas, melons, and citrus.

3. Antioxidants

The deep reds, purples, blues and other rainbow hues found in fruit belie their antioxidant-rich status. Antioxidants are plant-based compounds that work to fight free radicals in the body, helping the body repair from all types of stress. The more colorful your food, the more antioxidants it likely boasts. Skipping out on fruit altogether means you'd be missing out on these plant powerhouses.

Here is the list of fruits that a diabetic person should avoid:-

1. Mangos

Enjoying a slice of mango can instantly conjure up memories of your last tropical vacation, but it’s best to leave this fruit for special trips. One cup of mango contains 23 grams of sugar, so try looking for lower-sugar fruits

2. Pineapple

         

You can tell when biting into a juicy piece of pineapple that it’s probably high in sugar. That sweet, sticky juice running down your chin contains about 16 grams of sugar per cup. You can cut back on the serving size by topping a yogurt parfait with diced pineapple. 

3. Lychees

 Lychees are primarily composed of water and carbs, most of which are sugars. Compared to many other fruits, they're low in fiber. Lychee fruit can be used as a sweetener for desserts or cocktails and contains a whopping 29 grams of sugar per serving.

4. Chikoo

Fruits with high glycemic index like chikoo should be consumed in smaller quantities, or avoided.

5. Bananas

Certain fruits like bananas are full of carbohydrates and sugar and may raise your blood sugar levels quickly. These are all fruits with a high glycemic index, which measures the increase in the blood glucose levels after eating a particular food. Foods that have a high glycemic index create a more quick and dramatic rise in your blood glucose levels

6. Cherries

A cup of cherries feels like the quintessential summer snack, but it could send your blood sugar skyrocketing. One cup contains 20 grams of sugar and will probably leave you still feeling hungry. Change up your go-to summer fruit with this honey lime berry salad

7. Grapes

Certain fruits like grapes are full of carbohydrates and sugar and may raise your blood sugar levels quickly. These are all fruits with a high glycemic index, which measures the increase in the blood glucose levels after eating a particular food. Foods that have a high glycemic index create a more quick and dramatic rise in your blood glucose levels

8. Sweetened Cranberries

Real cranberries are low in sugar and contain only 4 grams in an entire cup. However, once you dry them out and add sweetener, they’re no longer a healthy choice for people with diabetes. Rather than having dried cranberries on their own, use a small handful as a topping for oatmeal or a salad like this one.

9. Raisins

People with diabetes should limit their fruit portions to 15 grams of carbohydrates. One cup of raisins contains 115 grams! Opt for grapes instead or enjoy a small portion with a handful of almonds to balance the sugar. 

It is not about fruits only but you should also keep an eye on Portions.

When choosing fruit, try to stick with one fruit serving per meal or snack.

Keep in mind that one serving of fruit equals about 15 grams of carbohydrate. How much of each fruit you can eat within that one-serving limit will depend on the type of fruit. Here's a list of what is considered one serving for common whole fruits: 

• 1 small piece (4 ounces) apple, orange, peach, pear, or plum 
• 1/2 medium banana
• 2 small or 1 large tangerine (4 ounces total)
• 2 small (2 ounces each) kiwi 
• 4 small (1 ounce each) apricots
• ~1 cup of melon (cantaloupe, watermelon, or honeydew)
• 15 grapes or cherries 
• 1/3 medium mango
• 1 1/4 cup strawberries
• 3/4 cup blueberries
• 1 cup raspberries or blackberries

You'll have a better chance at keeping your blood sugar controlled if you avoid dried fruit and juice, and pair your fruit with a protein and/or fat, like topping cottage cheese with pineapple, adding berries to a protein smoothie, or dipping apple slices into nut butter or tahini.

However, there are a few forms of fruit that should only be consumed in limited amounts if you have diabetes: fruit juices, and fruits that may be high in sugar and low in fiber.

Juice

Even 100 percent fruit juices can cause glucose spikes. The body doesn't have to do a great deal of work to break down the sugar in juice thanks to the removal of nearly all fiber. Juice, therefore, is metabolized quickly and raises blood sugars within minutes. Juice can also tack on extra calories without affecting your satiety and therefore can prevent weight loss and even promote weight gain.

Swap fruit juice and dried fruit for whole fruit—fresh or frozen—wherever you can, and reap the big benefits of fiber and nutrients.

High-Glycemic Fruit

The glycemic index (GI) is a ranked list of how certain foods will affect your blood sugar. The glycemic index can vary based on several factors, such as how much of a fruit you're eating, and how that fruit is prepared, but it can be helpful when meal planning with diabetes. It's important to know that the riper a fruit is, the higher its glycemic index, which means that fruit will raise your blood sugar more than a food with a low glycemic index.

Foods considered to have a low GI value are at 55 and below. Pineapple (GI = 56) and watermelon (GI = 72) are considered high-GI foods, whereas blackberries (GI = 4) and grapefruit (GI = 25) are considered low GI foods.