If you have diabetes, it does not mean that you should avoid eating all fruits. You can include some of them in your nutrition without problems for your health, but what you should remember is that they are carbohydrates that increase the sugar level in your blood. This means that you should not eat lots of them. Another thing to keep in mind is that some fruits may affect your sugar level more than others. You can choose something that you like and that is safe for your health.
How to Avoid Increasing Blood Sugar?
All people with diabetes respond to foods differently. For instance, eating an apple can cause no harm to one person, but will increase blood sugar significantly in another person. In order to get the idea of what fruits can cause undesirable effects in you, you should test your blood sugar before eating them.
You can also control your blood sugar if you do not consume many fruits at the same time, for instance, in juice. You should also limit the amount of fruits that you eat in one go, and have 2-3 servings a day (one serving contains about 15 g of carbohydrate). Also, you should consume fruits along with protein or avoid consuming other products containing carbohydrate. It is also recommended to avoid eating them ripe, because they have a higher glycemic index, which means that they can increase your blood sugars more than foods with low glycemic index.
Some fruits should be really avoided, because their glycemic index is really high, and others are not recommended, because usually people eat too much of them, which results in the increase of blood sugar.
What Fruits You Should Avoid
The following are the fruits that you should avoid or limit:
There is 1g of carbohydrate in one small grape, so one serving of fruit consists of about 15 grapes. Usually, people eat much more grapes without even noticing it. In order to make sure that you will not have it too much, you should either count grapes and keep them separately from the rest or eat some other fruits, such as berries. 15 grapes contain the same amount of carbohydrate as 1 and 1/4 cup of strawberries.
Cherries are another food that is hard to stop eating, which usually results in blood sugar spikes. There is 1 g of carbohydrate in 1 cherry, so it is recommended to count the needed number of cherries and put them into a bowl, which will help you control your blood sugars.
Very ripe pineapples are sweet and delicious, but they have a pretty high glycemic index. The amount of carbohydrates will really depend on the size of slices. One serving of pineapple is about 1/2 cup of chunks. It is also recommended to eat pineapples with meals or food rich in protein, for instance, low-fat yogurt or cottage cheese.
Lots of people like eating an entire mango in one go. It really depends on the size of the fruit, but an entire mango has about 26 g of sugar and 30 g of carbohydrate. If you wish to enjoy mango, you should eat no more than 1/2 of it a day. Also, you should prefer fruits that are more firm, because softer mangoes come with a higher glycemic index.
Probably, you have heard that bananas are very sweet. One medium banana has the same amount of carbohydrates than two servings of other fruits, for instance, 3/4 cup of blueberries. That is why it is recommended to eat no more than one banana in one go. You can put the other half in the refrigerator and enjoy it some time later.
You may also want to find more information on the Internet about the amount of this fruit that you can consume without problems for your health.
#6. Dried Fruit
You should be careful with eating too much of dried fruits, especially if you use them along with chocolate or sugar. Even a small portion of this mix has lots of carbohydrates. About 2 tablespoons of raisins contain the same amount of carbohydrate as one small piece or one cup of raspberries. Dried fruits are often eaten in a larger amount than fresh, so you should avoid them.
#7. Fruit Juice
You should be very careful when consuming juice. Do you have an idea of how many oranges are used for only one cup of juice? You will definitely need to use more than one orange. An 8-ounce cup of orange juice has 30 g of sugar, 30 g of carbohydrate and no fiber.
Although it is not hard work for your body to break down all those sugars it obtains, they are metabolized pretty quickly and increase the blood sugar level within several minutes. Also juice will add more calories to your body without actually affecting your satiety, which makes it harder for you to lose some weight. That is why you should not use juice, but you can use whole fruits instead. You should remember that it is important to limit fruit consumption. If you are not sure how much you can eat, it is better to eat less than too much.