What Fruits Can A Diabetic Eat?
Diabetics often ask whether it is safe for them to eat large quantities of fruit. Many people suffering from diabetes avoid eating fruit because they are worried about the high sugar content found in most fruits. Fortunately, there are many fruits a diabetic can enjoy which do not significantly affect blood glucose levels.
Good Fruits For Diabetics
Fiber rich foods are general safe for diabetics to eat because they tend to have a lower glycemic index (GI) and therefore do not spike blood sugar levels to the same extent as high GI foods. This is because fiber slows down the absorption of sugar into the blood stream. Fiber rich fruits tend to be fruits with edible skins and seeds as it is these parts of the fruit that are highest in fiber. Fruits high in fiber include (fiber content in brackets): apples (2.3%), pears (2.1%), apricots (2.1%), blueberries (8.4%), kiwifruit (2.1%), and pomegranates (3.4%).
Fruits high in fructose, and those with high fructose to glucose ratios are also beneficial to diabetics because fructose does not require insulin to metabolize and therefore can be enjoyed by insulin resistant diabetics. High fructose fruits include apples, pears, guavas and mangoes, - all of which have fructose to glucose ratios greater than 2.
Along with high fiber and fructose levels, apples have added benefits for people with diabetes. Raw apples contain high amounts of pectin which has been shown to improve glycemic control in diabetics, reducing insulin requirements by up to 50% in some cases.
Grapefruit is another fruit which may be beneficial for diabetics. Grapefruit can promote weight loss which in turn helps reduce insulin resistance. According to the Scripps institute, grapefruit may also help control insulin levels when consumed during meal times.
Bad Fruits For Diabetics
Fruits with high amounts of glucose should be eaten only in small amounts as they can spike blood glucose levels however most can still be enjoyed as part of a healthy diabetic meal plan. High sugar fruits include bananas, dates, grapes, watermelon, and oranges.
Likewise, fruit juices tend to be stripped of the pulpy fibrous parts of the fruit and therefore tend to be very low in fiber and very high in sugar. Many fruit juices manufacturers also add sugar to their fruit juices to the extent that some fruit juices have higher sugar levels than carbonated sodas.
Dried fruits also tend to spike blood sugar levels to a larger extent than fresh fruit due to their high sugar content. Canned fruits in syrup also tend to be high in sugar and therefore should be eaten in moderation or drained of the syrup before consuming.
