Generally, it’s good to eat fruits. They contain fiber and many vitamins and minerals which we require. However, not every fruit is alike. Several fruits are best given a wide berth by people who have diabetes or prediabetes.
This is because diabetic people have an insulin hormone condition, making it very difficult to manage their blood sugar (glucose) levels. Insulin is responsible for processing and pushing the sugar into body cells for proper utilization. Large amounts of sugar in the blood can lead to several medical complications and impair bodily functions.
Type 1 or type 2 diabetes has a common element: having unusually high blood sugar levels. The body cells can’t utilize this sugar due to the pancreas’ lack of proper insulin secretion or functioning.
Type 1 diabetes is genetic due to a faulty immune system that sabotages insulin production. So except for taking regular insulin shots daily, nothing much can be done about it.
In type 2 diabetes, patients have a condition called insulin resistance. This means that insulin is produced but is not used properly by the cells in absorbing glucose (sugar) – thus resulting in excessively high sugar in the bloodstream itself. In the initial stages, the pancreas produces more insulin to try pushing glucose into the cells; but gradually, don’t.
However, type 2 diabetes is caused by dietary and lifestyle factors, which can be managed by avoiding all sugar forms and exercising daily.
Table of Contents
- List of Fruits That Raise Blood Sugar
- The Glycemic Index (GI) Factor
List of Fruits That Raise Blood Sugar
This article tells you about fruits diabetics should not eat – regardless of whether they are type 2 or type 1. These are the list of fruits that raise blood sugar like a rocket launcher and must be shunned by all the people who have diabetes.
1. Mango – Worst Fruit To Eat If You Have Diabetes
Mango is often called the ‘King’ of fruits because of its exquisite taste. However, it is one of the worst fruits to eat if you have diabetes. That’s because there’s a massive 45 grams of natural sugar in just one mango!
2. Pineapple – Fruit Diabetics Should Not Eat
Next on the list is pineapple. Just half of this fruit (around 450 grams) contains 45 grams of sugar. You can well imagine what it would do to your blood sugar levels. Even nibbling one slice a day could be very unhealthy if you have diabetes.
While dry fruits taste delicious and are nutritious, raisins should be shunned like the plague if you have diabetes. Just about two tablespoons of raisins are loaded with 18 grams of sugar, 23 grams of carbs, and have 100 calories.
Also See: Types of Fruits Diabetics Can Eat
4. Dried Cranberries
Cranberries (‘karaunda’ in Hindi) in their natural form are low in sugar. However, dried cranberries with added sugar can cause a spike in blood sugar levels.
As these are often referred to, Craisins have a lot of sugar concentrated even in smaller quantities. For instance, just ¼ cup of dried cranberries contains a mammoth of 29 grams of sugar.
Anjeer, as figs are called in Hindi, is quite popular for cookie fillings. That’s because they are deliciously sweet – and thus dangerous for diabetic people. Easily one of the most sugar-dense fruits, just one medium-sized fig has 8 grams of sugar.
Choc-a-bloc with sugar, just one cup of cherries contains 20 grams of it. While they look and taste deliciously sinful, people with diabetes should never eat them as it will send their blood sugar level into the stratosphere.
A mid-sized banana contains 14 grams of sugar. No wonder diabetologists prohibit this fruit for people with diabetes.
A one-cup serving of this delicious fruit contains 29 grams of sugar. While people love consuming this fruit, especially cold and refrigerated, people with diabetes should not consume it as it would skyrocket their blood sugar level.
9. Sapodilla / Mud Apple
Who doesn’t love the good old chikoo (sapodilla, or mud apple as it is called in western countries)? But this small humble-looking fruit packs a solid 15 grams of sugar in every 60 grams quantity.
10. Grapes – Fruits To Avoid In Diabetes
It doesn’t matter whether they are green or black; grapes contain a considerable 16 grams of sugar per 100 grams. Since most people who love grapes can’t stop gobbling them, this is yet another fruit diabetics should not eat.
Besides the fruits mentioned above, to avoid type 2 diabetes, there are still several other fruits to choose from. Blackberries, apples, avocados, and citrus fruits like sweet lime (mausammi) and oranges are good choices. These are all low GI fruits, which we have explained in the section below.
Also See: What Is The GM Diet Plan
The Glycemic Index (GI) Factor
The GI is used to assess how quickly the carbs in the foods we consume are metabolized, affecting the body’s blood sugar level.
People with diabetes should opt for fruits that have a low GI – these take time for the body to absorb, and thus energy (and sugar) is released in a more controlled manner.
All the fruits in the above list of 10 bad fruits for diabetes that we have covered have very high GI – these are rapidly absorbed by the body and release a quick spurt of energy. Thus, blood sugar levels shoot up if you consume these fruits.
Complimenting A Low GI Diet With Exercising
As we mentioned in the beginning, people with type 2 diabetes must also exercise regularly. Regular workout will help them in maintaining healthy body weight and in increasing their metabolic rate. It helps in managing blood sugar levels and better insulin management by the body.
Exercising also helps ward off cardiovascular diseases by lowering the levels of harmful cholesterol in the human body. If you can’t hit the gym, better make a habit of jogging or even brisk walking daily for at least 45 minutes.
Also, give up smoking if you do, and cut your alcohol to just a 30 ml peg a day (if you can’t give it up entirely).
Blood sugar is a significant factor that all diabetic patients should monitor regularly. The disease affects insulin production in type 1 diabetes and insulin resistance in type 2 diabetes.
Ultimately both types ramp up the levels of unutilized glucose (sugar) in the bloodstream, leading to several medical complications.
People with diabetes should avoid fruits high in sugar and which have a high GI. Along with regular exercise, people with diabetes or prediabetes should also follow a healthy diet.