At some point, you may have heard that you cannot eat fruit if you have diabetes. Or. maybe someone said you can eat fruit, just not extra-sweet ones like grapes or watermelon.
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Neither of these statements is entirely true. You can enjoy fruit if you have diabetes, but you simply need to make strategic decisions about which fruits to eat and how much.
This article explains the ways that fruit can impact diabetes, both positively and negatively, as well as which fruits to favor or limit—and why.
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Pros and Cons of Eating Fruit if You Have Diabetes
Fruits have many health benefits, some of which are helpful to people living with diabetes. But, there are also potential risks to eating fruit, particularly in your blood sugar is not controlled.
Pros
There are many "pros" to eating fruit if you have diabetes. Some are nutritionally dense and others contain compounds that help reduce inflammation and damage caused by free radicals.
Among the benefits of adding fruit to a diabetes-friendly diet are:
anthocyanins
found in berries, cherries, and red grapes can help thwart cell damage and may potentially slow the progression of certain chronic diseases, including heart disease. Other antioxidant-rich foods include peaches, figs, pears, guava, oranges, apricots, mango, cantaloupe, and papaya,When choosing fruit, you'll want to think about portion size, convenience, cost, and flavor. But it is also important to consider the health benefits as well.
Cons
On the flip side, there are potential risks to eating fruit if you have diabetes. In most cases, the benefits will outweigh the risks as long as you maintain portion control and avoid overconsumption.
Even so, be aware of the following "cons" if you have diabetes:
diabetic nephropathy
(diabetes-related kidney disease), you may need to restrict your intake of citrus fruits, bananas, apricots, and certain melons. These fruits are loaded with potassium. For these reasons, people with diabetes need to monitor how many carbs they eat and advise their healthcare provider about any drugs they take to avoid interactions.
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This video has been medically reviewed by Meredith Bull, ND.
Choose Fruit With a Lower Glycemic Index
The American Diabetes Association (ADA) recommends that you choose fruits that have a low glycemic index (GI). The glycemic index is used as a reference to measure how much a carbohydrate-containing food raises your blood glucose. A high GI food will raise blood glucose more than a medium or low GI food.
Here is how certain fruits compare on the glycemic index:
Most fruits have a low to moderate GI, except pineapple and watermelon. That doesn't mean you can never eat pineapple or watermelon unless it causes a blood sugar spike.
It is also important to note that fructose levels tend to increase the more that fruit ripens, amplifying its impact on your blood sugar.
Even so, some nutritious foods have a higher GI than foods with little nutritional value. As such, don't use a food's GI as the sole determining factor as to which you should eat. A healthy diet should always be balanced to meet your daily nutritional needs.
Opt for the Whole Fruit
If you have diabetes and enjoy fruit, it is always best to opt for whole fruit rather than dried fruits or juices. This includes fresh, frozen, or canned whole fruit (as long as no sugars are added).
Dried fruits may be a problem because they are higher in carbohydrates per serving than natural whole fruit. They may also contain added sugar (particularly with products like dried cranberries or banana chips), Dried fruits can also be lower in fiber if the skin has been removed before dehydration.
Fruit juices pose similar risks even when there is no added sugar. That's because the flesh of the fruit, which contains fiber, is discarded during the juicing process. Moreover, with juices, you may be drinking more fruit than you would eat. Pasteurized juice or juices made from concentrates often have very high fructose levels.
Here are two examples of what one portion of dried fruit or juice can contribute to your blood sugar:
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Keep Portions in Check
The ADA recommends that about 45% of your daily calorie intake come from carbohydrates. If you are following a consistent carbohydrate meal plan, you need to factor in fruit as a carbohydrate choice.
Try to stick with one fruit serving per meal or snack. Limit your fruit servings to no more than about two to three per day.
Keep in mind that one fruit serving is about 15 grams of carbohydrates. How much of each fruit you can eat within that one-serving limit will depend on the type of fruit.
Here is a list of what is considered one serving of common whole fruits:
Pair Fruit With Protein
Pairing fruit with protein can help slow down any rise in blood sugar. You can do this by including fruit in your meal allotment for carbohydrates or by adding protein to your fruit snack.
Here are some examples
Summary
If you have diabetes, eating fruit can sometimes be of concern. That's because the carbohydrates in fruit can cause blood sugar to rise.
Even so, fruit is an important part of a healthy diet when you have diabetes, providing fiber that can limit blood sugar spikes. It can also help lower cholesterol, which is especially important given that diabetes can put you at an increased risk for heart disease.
If you have diabetes, focus on eating whole fruit rather than dried fruit or juices. You should also favor fruits that are low on the GI index, keeping an eye on portion sizes and the carb count.
What are the lowest glycemic index fruits?
Some of the lowest glycemic index fruits include cherries, grapefruit, pears, apples, apricots, tangerines, strawberries, blueberries, raspberries, blackberries, cranberries, and plums.
What are the highest glycemic index fruits?
Some of the highest glycemic index fruits include watermelon, pineapple, and overly ripe bananas (under-ripened bananas fall into a moderate glycemic index).
How is diabetes managed?
There are a variety of management and treatment options for diabetes, including keeping blood sugar, cholesterol, and blood pressure levels in a healthy range. Regular exercise, maintaining a healthy weight, quitting smoking, and keeping up with regular doctor visits are also important ways to manage diabetes.
Pears are not only delicious, but they also come packed with several benefits for digestive health, heart health, apart from being rich in various essential vitamins and minerals. They are also low in glycemic index, making them diabetic-friendly fruit.
Highlighting the same, Dr G Sushma, Consultant, Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad said, “Incorporating fruits like pears into your diet can be a delicious and nutritious way to support your overall health. Pears are a great source of dietary fibre, providing about 24 percent of the recommended daily intake per medium-sized fruit. They are also rich in antioxidants, such as vitamin C and copper, which can help protect cells from damage caused by free radicals”.
The nutritional profile of one pear
The nutritional profile of a medium-sized pear (approximately 178 grams), as shared by Dr Sushma is as follows:
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– Calories: 101
– Carbohydrates: 27 grams
– Fiber: 6 grams
– Sugar: 17 grams
– Fat: 0 grams
– Protein: 1 gram
– Vitamin C: 7% of the Daily Value (DV)
– Vitamin K: 6% of the DV
– Potassium: 5% of the DV
– Copper: 4% of the DV
Health benefits of pear
Below are the various health benefits of pears, according to the expert:
*Digestive health: The high fibre content in pears promotes healthy digestion and can alleviate constipation.
*Heart health: The fibre and potassium in pears can contribute to heart health by reducing the risk of heart disease and maintaining healthy blood pressure levels.
The fibre and potassium in pears can contribute to heart health by reducing the risk of heart disease and maintaining healthy blood pressure levels. (Source: Getty/Thinkstock)
*Weight management: Pears are relatively low in calories and high in fibre, which can help you feel fuller for longer and manage your weight.
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*Blood sugar control: Pears have a low glycemic index, meaning they have a minimal impact on blood sugar levels. They can be a good choice for individuals with diabetes.
Pears are relatively low in calories and high in fiber, which can help you feel fuller for longer and manage your weight. (Source: Pexels)Pears are relatively low in calories and high in fiber, which can help you feel fuller for longer and manage your weight. (Source: Pexels)
*Anti-inflammatory properties: Pears contain antioxidants and flavonoids that have anti-inflammatory effects, potentially reducing the risk of chronic diseases.
Can diabetics eat pears?
Yes, diabetics can eat pears in moderation. In fact, pears have a low glycemic index, meaning they do not cause blood sugar spike. “For diabetic patients, pears can be a part of a balanced diet. However, it’s important to monitor portion sizes and consider the overall carbohydrate content of meals to maintain stable blood sugar levels,” advised Dr Sushma.
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Pears have a low glycemic index, meaning they have a minimal impact on blood sugar levels. They can be a good choice for individuals with diabetes. (Source: Freepik)Pears have a low glycemic index, meaning they have a minimal impact on blood sugar levels. They can be a good choice for individuals with diabetes. (Source: Freepik)
Is pear safe for pregnant women?
Pears are generally considered safe for consumption during pregnancy. Rather they provide “essential nutrients, including fibre and vitamins, which can support maternal and foetal health”. However, as with any food, it’s important to practice proper food safety and wash the fruit thoroughly before consuming.
Pears contain folic acid, which is recommended for pregnant women for proper development of the baby. (Source: Pixabay)Pears contain folic acid, which is recommended for pregnant women for proper development of the baby. (Source: Pixabay)
Things to keep in mind
Some things to keep in mind when consuming pears or any food as per the nutritionist:
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*Allergies: Some individuals may have allergies to pears or other fruits. If you have known allergies, it’s essential to exercise caution and consult a healthcare professional.
*Individual variations: Nutritional needs and tolerances can vary from person to person. It’s always a good idea to consider individual health conditions and consult a healthcare professional for personalised advice.
*Moderation: While pears offer various health benefits, it’s important to consume them in moderation as part of a balanced diet that includes a variety of fruits, vegetables, whole grains and lean proteins.
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