The Skinny
No one is arguing against the benefits of fruit. They’re good for you. Of course, moderation is essential in everything and individuals with particular challenges, like diabetes, have to be aware that certain fruits are better for them than others. And those fruits that present potential risks, need to be consumed in only limited amounts. WellWell helps layout some of the differences between fruits, while also citing their glycemic index (GI) that signals how specific fruits increase blood sugar levels as their glycemic load (GL) that measures the carbohydrates in fruit along with how quickly it will raise blood glucose levels.
The Slate
Friendly Fruits For Diabetics
Strawberries top the charts by having a low glycemic index and low glycemic load. Other berries like raspberries, blackberries and blueberries also rate highly.
Grab a small to medium apple for a low GI scale reading. Since they’re high in fiber, they’ll also support digestive and liver health, while regulating blood sugar levels.
Grapefruit has a lot going for it with a GI score of just 25, it also offers a decent dose of Vitamin C and fiber. By the way, just drinking the juice won’t cut it. The fiber is virtually gone and sugar may be added to store-bought brands.
A growing number of nutritionists now cite kiwi as a go-to fruit for reducing blood sugar levels for diabetes patients.
Potassium is an effective ingredient for people looking to battle back diabetes, which is why potassium-rich peaches are on our list of best fruits.
Fruits To Limit
Pineapple is loaded with sugar and carbohydrates, which will raise blood sugar levels. Raw pineapple has plenty but canned pineapple in heavy syrup is a real no-go for individuals with diabetes.
Yes, bananas have helpful potassium, but they also contain a lot of carbohydrates. And the riper the fruit, the higher the GI rating. If a banana is a must-eat fruit, mix it with nuts and yogurt to slow the digestion and the rate sugar is absorbed into the blood stream.
Mangos are luscious, unfortunately they are also loaded with sugar, like 23 grams in a single cup. Reserve it for special occasions.
Grapes have lots of health benefits from fiber to vitamins and other nutrients. Unfortunately, they also hold incredibly high amounts of sugar and carbohydrates, making them a fruit to totally avoid or extremely limit for diabetics.
What you get from watermelon is, well, lots of fiber and water. It, nonetheless, has an extremely high GI rating of 72, moving it above the GI warning level of 70 for diabetics.
Eyes Up
Got a fruit that should be avoided or embraced by diabetics? Let us know at info@wellwellusa.com.
