7 Fruits to Avoid or Limit if You Have Diabetes

From everydayhealth.com

Fruit is far from off limits when you have diabetes, but some choices are less blood sugar friendly than others 

Despite its sugar content, fruit can be a healthy part of a diabetes-friendly diet.

“Fruit does contain natural sugar, but it also comes packed with fibre, vitamins, minerals, and antioxidants that make it very different from added sugar,” says Amy Kimberlain, RDN, CDCES, the founder of Amy’s Nutrition Kitchen in Miami. But some types of fruit are healthier than others, and will spike your blood sugar without contributing much additional nutritional value.

When incorporating fruit into a diabetes diet, Kimberlain recommends being mindful of portion sizes and what you pair with your fruit. Higher-fibre options like whole, fresh fruits contribute to a slower rise in blood sugar, and combining fruit with protein or healthy fat (like nuts) also blunts the blood sugar response.

While most fruits can fit into your diet with some careful planning, you’re better off limiting or avoiding certain ones if you have diabetes, says Kimberlain.

1

Cranberry Juice Drink

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Fresh cranberries are naturally sour and bitter, which is why many brands add a lot of sugar to cranberry juice products. An 8 ounce (oz) serving of cranberry juice drink can contain as much as 30 grams (g) of sugar. That means some cranberry juice products contain more sugar than some sodas. Such amounts of added sugar contribute to both rapid blood glucose spikes and insulin resistance.

If you’re looking for juice, Kimberlain recommends sticking with 100 percent fruit juice, which doesn’t contain any added sugar. “Even though it's natural, juice has little to no fibre, so the sugar [from the fruit] is absorbed quickly,” she says. It’s also easier to consume a lot of juice than to eat whole fruit. Your best option is to have a small glass of 100 percent fruit juice with a meal like breakfast that contains protein and fat (like a vegetable omelette) to slow digestion and better balance your blood sugar.

2

Dried Pineapple

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If you have diabetes, it’s recommended that you limit your consumption of dried fruit, says Kimberlain. “Because the water is removed, the portion size is much smaller, making it easy to eat the equivalent of several servings of fruit in just a handful and leading to larger blood sugar spikes,” she says.

Some dried fruits, such as bananas, cherries, cranberries, mango, and pineapple, may have sugar added to them as well. A quarter cup of dried pineapple, about 1.5 oz, contains 34 g of carbohydrates, 31 g of total sugars (some natural, some added), and about 1 g of fibre.

Kimberlain recommends pairing a smaller amount of no-sugar-added dried fruit (0.5 oz) with nuts like almonds to add protein, healthy fats, and fibre to a snack that creates a more balanced blood sugar response.

3

Green Smoothies

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Smoothies can be vehicles for health-promoting ingredients, but they can also be packed with carbohydrates and sugars, including added sugars, says Kimberlain. All smoothies are susceptible to this problem, but it’s more obvious when they contain ingredients like frozen yogurt, chocolate syrup, or sherbet. Green smoothies that contain kale or spinach may sound healthy, but sometimes smoothie makers hide sugary juices or other high-sugar ingredients to balance the taste of the greens.

“While a smoothie technically [contains] whole fruit, blending breaks down the fibre, and combined with fruit juice, it can raise blood sugar faster than expected,” says Kimberlain.

Smoothies aren’t off the table, but it’s important to analyse their ingredients (some contain fruit juice blends, for example) and take a look at their carbohydrate and sugar (especially added sugar) content to make sure the smoothie you choose aligns with your nutritional needs and goals. Better yet, craft a smoothie at home, so you have total control over the ingredients.

4

Bananas

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Bananas are far from bad, says Kimberlain, and they can be a healthy part of a diabetes-friendly diet. But bananas, like all fruits, come in a variety of sizes, making portion control for healthy blood sugar balance a challenge. A standard banana is about 8 inches long and contains 29 g of carbohydrates, 2 g of fibre, and 20 g of sugar.

How you like your banana also makes a difference. “A very ripe banana will raise blood sugar more quickly than one that’s slightly green, so ripeness matters,” says Kimberlain. If you have some nut butter with your banana or slice it into low-fat or non-fat Greek yogurt, it’ll make for a better-balanced snack.

5

Frozen Acai Bowls

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Acai is a berry from the Amazon with a flavour reminiscent of tea. In addition to buying acai bowls from juice bars and smoothie shops, you can find packs of frozen, blended acai in the freezer section of many supermarkets to make acai bowls at home. One potential issue: Acai is often blended with added sugar to sweeten up the berry, and that’s before adding toppings like honey and sweetened granola.

A packet of acai puree may contain around 100 calories and 4 g of fibre, but it may also have 8 g of added sugar, the equivalent of 2 teaspoons. (Brands differ, so check the nutrition facts panel on the product you choose.) The American Heart Association recommends that women and men consume no more than 6 and 9 teaspoons of sugar per day, respectively.

If you’re going to have acai puree, choose an unsweetened option to avoid added sugar.

6

Grapes

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Grapes are often demonized because they’re sweeter than other options, says Kimberlain. “In practice, what matters more is portion size, overall balance of the meal, and how your individual blood sugar responds,” she says.

Grapes contain 16 g of carbohydrates and 15 g of sugar per cup. They’re a lower-fibre choice than other fruit, as 1 cup provides 1 g of fibre, which isn’t much to help slow down digestion and regulate the body’s blood sugar response. It’s also easy to eat a lot of grapes in one sitting, losing track as you munch on them straight out of the bag.

Kimberlain recommends consuming a small portion of grapes, measuring out the amount that fits into your eating plan, and enjoying them alongside yogurt or nuts.

7

Canned Fruit Cocktail in Syrup

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Canned fruit is a convenient and affordable way to access fruit when it’s not in season or when fresh options aren’t budget friendly. But people with diabetes need to be careful when consuming canned fruit.

“I suggest being cautious with forms of fruit that have added sugar or are processed in ways that spike blood sugar more quickly,” says Kimberlain, which includes canned fruits packed in heavy syrup like canned fruit cocktail. Varieties with fruits like peaches, pineapple, pear, grapes, and cherries, can contain more than 44 g of total sugars per cup. Draining the liquid from the canned fruit can reduce total sugars to 37 g. An even lower sugar option is to look for canned fruit packed in juice and drain the can before eating the fruit pieces.

The Takeaway

• Fruit can be part of a diabetes-friendly diet, but portion size, ripeness, and the presence of added sugar greatly influence the body’s blood sugar response to such foods.
• Be suspicious of processed fruit products, such as juices, purees, and canned fruit, as they often contain added sugar or concentrated carbohydrates that spike blood glucose.
• Even naturally sweet fruits like bananas and grapes can raise blood sugar quickly if portions are too large or if they’re consumed without sources of protein, fat, or fibre.
• Choose whole, unsweetened fruit in controlled portions and pair them with protein or healthy fat for better blood sugar balance.

https://www.everydayhealth.com/diabetes/fruits-to-avoid-or-limit-if-you-have-diabetes/

6 "Bad" Fruits You Should Be Eating When You Have Diabetes, According to Dietitians

From eatingwell.com

Don’t hesitate to add these fruits to your cart if you have diabetes 

Sigh … “Bad versus good foods”, here we go again. This black-and-white dichotomous thinking is one that nutrition experts are anxiously waiting to go out of style. Yet unfortunately, we are still combating the social media hype and reminding you yet again you can eat carbs, like fruit, even with diabetes. 

Believe us, we know it’s not your fault if you’ve fallen victim to this way of thinking about food, especially if you have diabetes. Being constantly bombarded with conflicting messages makes it confusing to know what to include and perhaps limit in your diet if you’re one of the 38.4 million Americans with diabetes, according to the Centers for Disease Control and Prevention, who need to monitor their blood sugars more closely.

Rest assured, we’ve done the homework for you and spoken to two certified diabetes educators and registered dietitian nutritionists to get their take on six fruits commonly perceived as off-limits if you have diabetes, and why they encourage their patients to eat them.

Why Is Fruit a Concern for Someone with Diabetes? 

First things first: fruit is a carbohydrate, one of the three macronutrients that we need to consume in our daily diets. Since carbohydrates provide fuel for the body and have a direct impact on blood sugar levels, they are often one of the first nutrients that health care practitioners advise you to pay closer attention to if you have diabetes.

Now, there are two kinds of carbohydrates, simple and complex. Simple carbs are digested more quickly then their complex-carb counterparts since they lack the fibre and other nutrients complex carbs contain. However, keep in mind that foods, such as fruit, often contain a mix of both simple and complex carbs. Fruit contains both a simple natural sugar (fructose), as well as a complex carb (fibre).

And that matters when it comes to your blood sugar. “Fruits often get a bad rap for people with diabetes due to their sugar content. However, it's important to understand that while fruits do contain natural sugars, they also provide essential vitamins, minerals and fibre; all of which can improve long-term health and fight against future disease,” says Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet.

In fact, a 2021 systematic review and meta-analysis of 23 cohort studies in BMJ Nutrition, Prevention & Health concluded that high intake of fruit was associated with a 7% lower risk of diabetes compared to a low intake.

6 “Bad” Fruits That Should Be Included If You Have Diabetes

1. Avocado

While the low-fat diet trend may be losing steam, it’s important to note that if you have diabetes, you also have to watch your fat intake. Having diabetes doubles your risk of heart disease, says the CDC.

However, not all fats are created equal. For instance, avocado is a fruit that Palinski-Wade hears clients often fear because they worry the fruit contains too much fat. “This unique fruit can actually offer quite a few health benefits,” she says. “Unlike most other fruits, avocado contains 0 grams of naturally occurring sugar per serving and does not affect your glycaemic response.” 

Plus, it packs primarily unsaturated fatty acids, according to the USDA, the better-for-you fats that promote heart health. A 2019 clinical trial published in Nutrients found that including a half or whole avocado at breakfast decreased the participants’ glucose and insulin response when compared to a high-carb, low-fat breakfast. This study supports current 2023 research published in the Journal of Diabetes Mellitus that demonstrated Hispanic or Latino adults with prediabetes who consumed avocado in their regular diet were 14% less likely to develop type 2 diabetes. For a nice dose of these healthy fats, try these Salmon Stuffed Avocados.

2. Banana

One of the most popular fruits to be named a “bad’ fruit for diabetes is the humble banana. However, don’t give in to this hype. “Unripened green bananas are a good source of resistant starch, a fibre that has been found to reduce blood glucose levels and fight against insulin resistance,” Palinski-Wade says. A 2023 review published in Frontiers in Nutrition found specific resistant starch types had a direct positive impact on both glucose and insulin regulation, though more research is needed. 

Don’t discount yellow bananas, though. “Although a more ripened banana will contain a higher sugar content and have a greater impact on blood sugar, this fruit still provides a good source of fibre to support gut health as well as appetite regulation,” she adds. 

As with all foods, portion size matters. Palinski-Wade recommends choosing a smaller banana, ideally one under 6 or 7 inches, for blood sugar balance and pairing it with a source of protein and/or healthy fats. Whip up one of these Diabetes-Friendly Banana Bread Recipes to have with breakfast today.

3. Mango

Tropical and delicious, mango is a mainstay in cultural cuisines across the board. While some have named mango as an off-limits food if you have diabetes, registered dietitian and certified diabetes educator Kimberley Francis, RDN, CDCES, CNSC, doesn’t agree. “One serving (3/4 cup) of mango provides 7% of your daily fibre needs. Fibre slows the absorption of sugar into the bloodstream, which is ideal for glucose management,” she explains. 

A 2023 study published in Metabolism Open compared how fresh mango, dried mango and white bread affected participants' satiety and glucose response after consumption. Interestingly, eating fresh mango increased satiety, decreased desire to eat and exhibited a more efficient decrease in glucose levels after eating, as well as more stable glucose levels overall in comparison to the dried mango and white bread. 

As for how to eat mangoes, “to create a balanced, blood-sugar-friendly meal, consider adding a serving of mangoes to a Cobb salad for a little extra sweetness,” suggests Francis. Or serve this Mango & Avocado Salad with dinner tonight.

4. Oranges

While orange juice may get a bad rap when it comes to its sugar content, Francis advises not to knock all forms of this fruit so quickly. “Oranges are famous for their vitamin C content, but one medium orange contains approximately 3 grams of fibre. Dietary fibre makes you feel full for an extended period and may help support weight and glucose management,” she explains.  

Plus, you can’t compare a whole orange to orange juice. That’s because juiced oranges contain almost no fibre. If you have diabetes, you may also consider pairing oranges with protein for a more stable blood sugar response, suggests Francis. For instance, add orange wedges alongside this Spinach-Mushroom Frittata.

5. Prunes

Contrary to popular opinion, you don’t have to avoid dried fruit if you have diabetes. “People living with diabetes often think that dried fruits have too much sugar and need to be avoided, but that is actually not true. For instance, prunes contain no added sugar and are the lowest-sugar dried fruit. With 3 grams of naturally occurring fiber, prunes can support gut health along with blood sugar balance,” Palinski-Wade says. 

Plus, 2022 research published in Advances in Nutrition shows that daily consumption of prunes (also called dried plums) helps protect bone mineral density in postmenopausal women. Palinski-Wade says this is “good news for people with diabetes, as they have a greater risk of osteoporosis.” Given prunes have no added sugar, consider using them to replace sugar in recipes for a sweet treat with an added nutritional bonus, like these Chocolate-Dipped Walnut-Stuffed Prunes.

6. Watermelon

While watermelon may taste incredibly sweet, it’s actually not all sugar. “One cup of diced watermelon contains 9 grams of naturally occurring sugar, which is less than the sugar content of 1 cup of sliced apples,” Palinski-Wade says. What’s more, the glycaemic load—a measure of how quickly glucose enters your bloodstream and how much glucose it contains per serving, according to Harvard Medical School—of 1 cup of watermelon is only 5, which is low on the GL scale, she adds.

What’s more, watermelon also contains important antioxidants, like lycopene, that may benefit cardiovascular health, suggests a 2022 review in the International Journal of Molecular Sciences. Given those with diabetes are more likely to experience cardiovascular events related to their condition, it’s important to eat foods that positively impact heart health too when you have diabetes. Consider pairing watermelon with a source of protein or dietary fat to minimize impact on blood sugar levels, like this Watermelon Strawberry Smoothie, which contains low-fat plain yogurt.

The Bottom Line 

Fruit can (and should) be included in a balanced diet whether you have diabetes or not. While fruit does contain sugar, it also packs fibre, vitamins and minerals that can positively impact your health. Consider adding avocados, bananas, mango, oranges, prunes and watermelon into your meal plan, and pair them with other nutrient-rich foods for more stable blood sugar levels. Working with a certified diabetes expert or registered dietitian nutritionist is a great way to learn how to eat the foods you love, like fruit, in a balanced diet if you have diabetes.

https://www.eatingwell.com/bad-fruits-you-should-be-eating-when-you-have-diabetes-8418701