Eating fruit is part of a healthy diet, but for diabetics, avoiding certain fruits that can affect blood sugar is crucial.
Fruit has an incredible amount of health benefits and is a great go to snack when trying to avoid eating junk food. The downside to fruit is that it contains sugar, and for those who have diabetes, eating too much fruit can negatively affect blood sugar levels. Here we are going to discuss not only the worst fruits for diabetics but also give direction as to which fruits to reach for when making a decision.
What Fruits to Avoid in Diabetes
When someone has diabetes, foods that have a high Glycemic Index means that they are foods that easily raise blood sugar levels. Many fruits are considered to have a low glycemic index but checking before consuming is the best way to keep blood sugar levels in line.
There are different types of fruits for diabetics to avoid, such as processed fruits, meaning fruits that come from a can or a jar as well as dried fruit and fruit juice. Fresh fruit and frozen fruit are the best types of fruit to reach for because they have less added ingredients to put it higher on the Glycemic Index.
Although no natural fruit can be considered the worst fruit, there are some fruits with a higher sugar content than others. Some of the “worst” fruits for diabetics can include bananas, pineapples and mangoes because of their high sugar content. This doesn’t mean that these fruits should be avoided 100% because fruits, like bananas, have many health benefits.
If you are to eat a banana alone, blood sugar levels are more likely to rise but if the banana is paired with other foods that include healthy fats, the blood sugar levels are less likely to increase as rapidly. This could mean mixing a bananas with walnuts and cheese, yogurt or blueberries to take advantage of the fat content.
Other fruits to avoid in diabetes is drinking fruit juice, especially from a bottle. This doesn’t mean that you can’t make your own fruit juice at home, but when buying fruit juice from the store, take into consideration the amount of sugar and carbohydrates added to it.
Fruits for Diabetics to Avoid
Here is our list of fruits for diabetics to avoid over eating:
- Dried Fruit
- Fruit Juice
You may be wondering of the worst fruits for diabetics, how can you add certain fruits that you enjoy to your diet, without overdoing it?
Here are some dietary tips for when it comes to planning meals throughout the week, including fruit consumption:
- Use citrus fruits for cooking
- Add citrus fruits to iced tea or water
- Create citrus fruit water by adding a squeeze of your favorite citrus fruit juice to water
- Cook down berries and add it to oatmeal or meat
- Eat handfuls of berries raw from time to time
- Apples can be made into a dessert or a snack
- Avocados can be made many different ways, including smashed or whole
By taking the time to research some different ways to use fruits that are low in sugar or good in moderation, you will find many ways to add nutrients to your diet. When in doubt, here is our list of fruits that are low in sugar and the best choices to grab when in need:
- Honeydew melon
Avoiding fruit all together is not the way to go. Fruit is a necessary part of a healthy eating plan, it’s just important to point out the specific fruits for diabetics to avoid. Any concerns related to eating fruit and diabetes should be taken up with a medical professional to ensure that you are doing what is best for your body and health.