Many doctors and nutritionists actually tell us to be careful about the amount of fruit we eat. Why? The fruit is called ‘Nature’s Candy’ for a reason because all fruits contain at least some amount of sugar.
Get the wrong type of fruit or too much fruit on to your plate, and you could possibly be on your way to a big blood sugar spike. But fruits can also give you amazing health benefits. They are loaded with essential vitamins, antioxidants, and fibre. Here are the top 5 worst fruits you can avoid if you are a diabetic:
Mango
Mango is considered to be among the most dangerous fruits for diabetics to consume. Sure, mangoes are a delicious, refreshing summertime treat, but like other melon and stone fruits, they are also deceptively high in sugar. Just 1 cup of mangoes contains about 23 grams of sugar and 100 calories.
While the GI score of mangoes isn’t excessively high, this melon only contains 1.6 grams of fibre per 100 grams, which means a few slices of mango might send your blood sugar levels through the roof. Most doctors recommend that diabetics should consume no more than 1 or 2 small slices of mangoes. No more than a few days a week.
Dates
Dates are delicious, almost tasting like candy. There’s a good reason for that. One date alone will give you 18 grams of carbs and nearly 70 calories. It’s GI is not as high as other fruits, and it does contain a good amount of fibre. But, tasty, tiny dates can still be easily over-eaten and send your blood sugar skyrocketing.
The danger with dates is that they are extremely easy to binge-eat. Dates house nearly three calories per gram. So, if you mindlessly munch away these flavour-packed fruits, you may consume too many calories. Dates contain antioxidants and anti-inflammatory flavonoids, and carotenoids.
Bananas
Bananas are known for being particularly high in carbohydrates. In fact, one medium-sized banana is preloaded with about 14 grams of sugar. Eating multiple bananas per day or per week could have a negative effect on glucose levels. However, one medium-sized banana should still contain about 3 grams of fibre which can slow your digestion of those carbs.
Pineapple
This delicious fruit is quite high in sugar content. Pineapple’s GI score can be as high as 73. A 100 gram serving of pineapple could flood about 10 grams of sugar into your bloodstream. And with 1.4 grams of fibre per 100, this is another food that could spike your blood glucose levels. Pineapple also gives you beneficial nutrients like calcium, potassium, and Vitamin A.
Watermelon
Melons are amongst the fruits with the highest sugar content. Watermelon typically contains about 6 grams of sugar per 100 grams servings. But it also only has 0.4 grams of fibre in that same serving.
Note: GI is Glycemic Index which determines which food to eat or avoid if you are a diabetic.
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