From getsurrey.co.uk
For people with diabetes, certain fruits are considered "dangerous" as they have a high glycaemic index, which can cause blood sugar levels to rise sharply
Fruit is a staple of any balanced diet, packed with essential vitamins and minerals and typically low in calories. However, certain fruits are deemed "dangerous" for those living with diabetes due to their high glycaemic index.
The NHS reports that over 4.9 million people in the UK are affected by this lifelong condition, which results in excessively high blood sugar levels as the body struggles to break down glucose effectively. Diabetes comes in two forms - type 1 and 2.
Type 1 arises when insulin-producing cells, which regulate blood sugar levels, are destroyed by the body. Type 2 diabetes, the more prevalent form affecting 90% of adult sufferers in the UK, is often linked to obesity or insufficient physical activity.
While a variety of fruits should be included in a diabetic's diet, health experts caution against those with a higher glycaemic index (GI). The GI is a rating system indicating how rapidly foods containing carbohydrates impact your blood sugar level when consumed alone.
As Diabetes.co.uk explains: "High GI foods break down very quickly causing blood glucose levels to rise sharply. People with diabetes refer to sharp rises in blood sugar levels as 'spikes' in blood sugar.
"Furthermore, for those who produce their own insulin, high GI foods can force the body to try to produce a surge of insulin to counteract the fast-acting carbohydrates and a common consequence of this is a feeling of hunger within two to three hours, which can leave the dieter craving more food."
It warns: "For people with diabetes, this can be particularly dangerous as the ability of the body to control blood glucose levels is reduced or non-existent."
High GI fruits diabetics should avoid include:
- bananas
- oranges
- mangoes
- grapes
- raisins
- dates
- pears
On the other hand, lower GI foods are recommended such as: plums
- berries
- kiwi fruit
- grapefruit
The NHS advises that while low GI foods are beneficial for diabetes patients, maintaining a balanced diet is also crucial. They said: "Some low GI foods, such as wholegrain foods, fruit, vegetables, beans and lentils, are foods we should eat as part of a healthy, balanced diet. However, using the glycaemic index to decide whether foods or combinations of foods are healthy can be misleading.
"Foods with a high GI are not necessarily unhealthy and not all foods with a low GI are healthy. For example, watermelon and sometimes parsnips are high GI foods, while chocolate cake has a lower GI value."
Diabetes.co.uk has shed light on the benefits of a low glycemic index (GI) diet, noting: "As low GI foods tend to break down more slowly, they are less likely to cause a rapid increase in blood sugar levels compared to high GI foods and therefore they are a better option for keeping stable blood glucose levels."
The guidance further mentioned: "Favouring low GI foods over high GI foods leaves you feeling more satisfied over a longer period of time, and less likely to feel hungry before the next meal."
Also highlighted were typical high GI foods to avoid such as: Sugar and sugary foods
- sugary soft drinks
- white bread
- potatoes
- white rice
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