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What Fruits Should Diabetics Avoid for Optimal Health

what fruits should diabetics avoid

People suffering from diabetes are always recommended to include fruit in their balanced diet. However, some fruits and fruit products such as dried fruits and juices etc., contain sugar in higher amounts. Consumption of these fruits can turn hell by increasing the risk of blood sugar spiking. So rather than avoiding eating fruits, patients should need to know what fruits should diabetics avoid and what not. Hence, these fruits must be avoided by the individual suffering from diabetes.

Fruits are rich sources of fiber, vitamins, and minerals but on the other hand, some fruits have high sugar content. Fruits that contain vitamins minerals and antioxidants make the fruit a better and healthier option than candy and sugar-baked foods. Diabetics person can also intake iron-rich fruits because raising iron levels plays a direct role in controlling sugar in the blood. This article will tell you which fruits should an individual with diabetes avoid eating.

Fruits for Diabetics to Avoid

People should include fruits in their diet, it prevents diabetes but only recommend eating those fruits that do not have higher sugar content. Here we will discuss some of the fruits and fruits categories that diabetics should avoid.

Fruits High in Sugar:

Some fruits have a significantly higher sugar content than other fruits. These are:

  • Overly ripe bananas
  • Pineapple
  • Watermelons

Although these fruits are high in sugar content they are still safe to eat. All you need is to be aware of their sugar content, plan your diet, and include them accordingly.

It can be helpful for people with diabetes to pair fruits with a source of fat or protein. For instance, pairing yogurt with berries or apples with almond or peanut butter can help the individual suffering from diabetes in managing blood sugar levels.

Fruits High in Carbohydrates:

Carbohydrates are an important macronutrient that is essential to the overall health of the body. However, carbohydrate has a notable impact on the blood sugar levels. People with diabetes must pay attention to their fruit intake size and ensure that they do not exceed their carbohydrate goals for the particular day.

Mentioned below is a list of an individual following a low-carb diet:

Fruits with carb content per 100 grams:

Red grapes- 20.2 grams
Apples- 15.6 grams
Pineapple- 13.1 grams
Mangoes- 15 grams
Bananas- 20.1 grams

Fruit Juice:

Studies have proven that drinking fruit juice raises a person’s blood sugar levels quickly. Unlike fresh fruits, which are rich in fiber, fruit juice is a high source of sugar that immediately raises a person’s blood sugar.

A study held in 2017, says that eating fresh fruits reduces the risk of developing type-2 diabetes. Individuals who consume fresh fruits regularly are at a lower risk of developing cardiovascular conditions.

Dried Fruits:

Dried Fruits can be included in the diet as long as it is not dried with added sugar. Due to the removal of water in the process of drying the fruit, they have a much higher sugar concentration in them as compared to fresh fruits.

Eating dried fruits in a balance can help in blood sugar spike as they contain fats, fiber, and protein. The suitable portion size for eating dried fruits is much smaller than that of fresh fruits. The popular dried fruits with a high level of sugar content are:

  • Pineapple
  • Dates
  • Raisins
  • Apricots

Things to Keep in Mind

It is suggested that patients watch out for certain phrases on the product labels. People should opt for products with labels that say:

  • Unsweetened
  • No added sugar
  • Packed in its juices

The best way to replace the use of processed fruits is to freeze fresh fruits. Try to avoid processed and canned foods as much as you can because they are filled with preservatives and are not healthy for your body. It significantly increases the chances of developing type-2 diabetes.

Conclusion

Diabetes doesn’t mean you need to completely avoid certain fruits and foods. Consuming less of certain types of food may help in regulating healthy blood glucose and sugar levels. So, an important thing should consider is what fruits should diabetics avoid that would also reduce the risk of other chronic health diseases.

A person suffering from diabetes should maintain their diet plan, avoid fruits containing high sugar content, cut out on carbs, and eat fruits with high amounts of fiber.

It is always recommended to consult your healthcare professional for further detailed information about your diet plan. Your healthcare professional would help you get better information and solutions according to your body.

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