Diabetes is a chronic disease that influences people's lives extensively. It differs all aspects of lives ranging from eating behaviours to daily activity. Therefore, people with diabetes should take a balanced diet specifically designed for their health conditions. On the other hand, fruits are classified as the healthiest foods and contain different health-promoting ingredients. However, for people who have diabetes, there is some limitation. More precisely, some kinds of fruits containing a high amount of sugar which is harmful to people with high blood sugar. So, this article provides a list of the worst food for diabetes.
Fruits provide carbohydrates, vitamins, minerals, and fibre. The amount of fat and sodium in most fruits is naturally low but has a higher amount of carbohydrates and sugars. For more information, you can refer to the Living maples website, which contains a list of the best fruits for people with diabetes). Here is a quick list of the worst fruits for diabetics to increase your blood sugar to avoid.
Canned fruits
The process of canned fruits necessarily includes added sugar, no matter what kind of fruit is. Canned fruits come in different forms, including jams, marmalades, compotes, coulis, syrups, etc. consuming these fruits can spike your blood sugar. The only allowed canned fruits are the low-sugar ones that are packed in their juice or water. Contrary to syrup or fruit juice, whole canned fruits are a rich source of fibre. Fibre-rich foods are essential for diabetes since they prevent the spike in blood sugar.
Dried fruits
This group of fruits are high in fibre and carbohydrates. Therefore, they can be a perfect source of antioxidants, minerals and vitamins for seniors. However, due to the dehydration process, they lose most of the water, accumulating other ingredients like sugars. For this reason, scientists recommend that people limit the dried fruit consumption and eat smaller portions size.
watermelon
Watermelon is generally considered a fleshly watery and sweet fruit worldwide. It also has a high glycemic index, around 72. In general, glycemic index or GI below 55 is considered low and less likely to cause high blood sugar levels. A glycemic index between 55 to 69 is considered medium, and a glycemic index of 70 or higher is accepted as high. Based on the International Glycemic Index Database, the glycemic index of watermelon is high and may increase the risk of high blood sugar. However, glycemic load (GL) of it is 2 g per 100 g of watermelon. Glycemic load or GL is defined as a glycemic index and actual carb contents of the fruit. GL below ten is considered low. Based on this information, consuming watermelon for People with diabetes who watch their diet should take care of the size and portion of watermelon in their diet. Since watermelon is a watery fruit, each 100 g of it contains just 6 g sugar content.
Pineapples
Pineapple is known as a fruit with a high level of sugar which is exactly the opposite of sugar level normal. It has a glycemic index score between 51 to 73, depending on the origin. 100 g of fresh pineapple contains 10 g sugar. If it's not consumed based on the nutrition expert’s recommendation, it will spike your blood sugar.
Mangos
Mango has an unforgettable flavour for most people. It has a strong taste and flavour and reminds most of us of summer and tropical trips. The point is that 100 g of each fresh mango has 14 g sugar, and it has a moderately low glycemic index of around 51. Nonetheless, despite the moderate GI, people with diabetes should eat it carefully since each person's body responds differently (and differently from others). It is better to limit the portion size of mangos.
Citrus (tangerines)
Citrus are well-known since they are greats sources of vitamin C (an antioxidant, anti-cancer, anti-ageing, and anti-inflammatory ingredient). Besides, they provide a considerable amount of fibre and other micronutrients for all people, especially seniors. Unfortunately, the sweet varieties of orange and tangerine contain 11 g sugar content per 100 g. However, the good news is that the glycemic index score of these is below 51, ranging from 31 to 51. This low glycemic index score means that consuming orange and tangerine less likely cause a spike in blood sugar. But due to their high sugar content, it's better to watch their consumption.
Figs
Figs have been classified as one of the sweetest fruits you can ever eat. It contains 16.3 gr per 100 g, and for dry fig (which is used as a nut), it reaches 47.9 g. Like citrus, mango, and pineapple, the glycemic index score of figs is low, around 51. This number shows that although the risk of spike blood sugar is not high, people with diabetes should carefully consume it due to its high sugar content.
Completely ripe bananas
Banana is a fruit with a high amount of fibre, vitamins, minerals, especially potassium. Each 100 g of ripe banana contains around 12 g of sugar. However, this fruit has a low glycemic index (GI) of around 51 based on the International Glycemic Index Database. Therefore, bananas should not consume it more than twice or three times a week. Read this article to see how bananas affect diabetes and blood sugar levels.
Conclusion
Fresh fruits and vegetables have always been an inseparable part of our diet. However, diabetes in the elderly guidelines strongly suggests that older adults include fresh fruits (not fresh juice fruits) into their diets since fresh fruits are fantastic sources of fibre, antioxidants, vitamins and minerals for seniors. In comparison, fruits tend to have more sugar content than vegetables. For this reason, people with diabetes should take care when adding them into their diet. This article provides a list of the worst fruits for diabetics based on sugar content and their glycemic indexes.
References: Medicalnewstoday - Webmd - Tasteofhome - Stayfyt – Healthline - Emedicinehealth - Livingmaples
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