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.
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.
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.
