17 Fruits You Should Skip If You Have Diabetes
Vitamins, fiber, and antioxidants are all found naturally in fruit. However, because of their high sugar content and glycemic impact, some fruits may present difficulties for diabetics. A healthy diet can include fruit, but people with diabetes must be careful to consider the glycemic index (GI) and glycemic load (GL) of the fruits they eat. These elements influence the rate and magnitude of blood sugar elevation caused by food.
Here we list 17 fruits that people with diabetes may find problematic and explains why it’s best to avoid or consume them in moderation.
1. Mangoes
Tropical fruits like mangoes are prized for their juicy texture and deep sweetness. Ripe mangoes, on the other hand, contain both fructose and glucose, which can dramatically increase blood sugar levels. They also have a comparatively high glycemic index. One of the highest-sugar fruits is the medium mango, which has about 45 grams of sugar. Even a tiny amount can cause a sharp rise in blood sugar levels in diabetics.
2. Grapes
Because of their small size and sweet flavor, grapes are frequently consumed in large quantities. Because grapes are low in fiber, sugar is quickly absorbed into the bloodstream, and a single cup of grapes can contain over 20 grams of sugar. They should only be eaten in very small amounts, if at all, due to their moderate to high glycemic load.
3. Bananas
Although they are high in sugar and carbohydrates, bananas are also a good source of potassium. About 14 grams of sugar and 27 grams of carbohydrates are found in one medium banana. A banana’s glycemic index is also influenced by its ripeness; the more ripe the banana, the higher the GI. Even though unripe bananas have more resistant starch, diabetics should still consume them sparingly.
4. Watermelon
Despite being mostly water and hydrating, watermelon has a high glycemic index (about 76). It is rapidly absorbed and digested, which causes blood sugar levels to rise quickly. About 11 grams of sugar and very little fiber make a cup of diced watermelon less suitable for managing diabetes.
5. Pineapple
Another tropical fruit that has a lot of sugar—roughly 16 grams per cup—is the pineapple. Depending on preparation and ripeness, its GI can range from 59 to 66. It has vitamin C and bromelain, but because of its high sugar content, it should only be eaten occasionally, especially when it’s canned or juiced.
6. Cherries
Natural sugars are abundant in cherries, especially the sweet ones. There are about 18 grams of sugar in a cup of cherries. Because each fruit is small, it is easy to overindulge without realizing the amount of sugar being consumed, and their GI is approximately 63.
7. Lychees
Small, fragrant fruits with a high sugar content are called lychees. Nearly 30 grams of sugar can be found in just 10 lychees. Because of their high fructose and glucose content, they have a high glycemic load, making them inappropriate for regular consumption by diabetics.
8. Dried Fruits (Raisins, Dates, Figs)
Fruit that has been dried concentrates its sugars while losing water. Consequently, the glycemic impact of dried fruits, such as dates and raisins, is significantly higher than that of their fresh counterparts. Dates can have more than 60 grams of sugar per 100 grams, whereas a tiny handful of raisins (roughly 1 ounce) has 17 grams. When following a diabetic diet, these should be avoided or severely restricted.
9. Figs
Figs are high in sugar, both fresh and dried. About 15 grams of sugar are found in four fresh figs, and the amount is even higher in dried figs. Despite their fiber content, figs’ high sugar content can easily outweigh any potential benefits for those with blood sugar issues.
10. Papaya
Papaya is a good source of vitamin C and is frequently used as a digestive aid. Nonetheless, it has a moderate glycemic index of roughly 60 and about 11 grams of sugar per cup. It’s not the worst choice, but people with diabetes should still limit their intake.
11. Tangerines
One medium tangerine has roughly 12 grams of sugar, making them small and easy to overeat. Despite having a moderate glycemic index, eating several tangerines at once may increase the glycemic load and interfere with blood sugar regulation.
12. Kiwi
Vitamin C and fiber are two of the nutritional advantages of kiwi fruit. On the other hand, a medium kiwi has about 13 grams of sugar. Because of its sugar content, it should be consumed in moderation and ideally with other foods that slow down the absorption of sugar, even though it is not particularly high on the GI scale.
13. Oranges
Although whole oranges are a healthier alternative to orange juice, each one still has roughly 13 grams of sugar. Contrarily, orange juice has a very high glycemic index (66–76) and no fiber, which slows the absorption of glucose and causes sharp spikes in blood sugar. Orange juice should generally be avoided, and whole oranges should be consumed in small amounts.
14. Passion Fruit
Although passion fruit has a high antioxidant content, each fruit has roughly 8 grams of sugar. Despite having a low GI, eating a lot of fruits or passion fruit juice can raise your glycemic load. Small portions are ideal, particularly when included in desserts or mixed fruit dishes.
15. Starfruit (Carambola)
Despite having a low glycemic index, starfruit may be harmful to diabetics who have kidney problems because of potentially neurotoxic compounds. Its effect on blood sugar varies even in healthy people, so it should be used carefully, particularly if kidney function is impaired.
16. Persimmons
Persimmons have little fiber and a lot of sugar. About 21 grams of sugar, mostly in the form of glucose, are found in one medium fruit. Because of their soft texture, they have a moderate to high glycemic index and glycemic load, which can easily lead to overconsumption.
17. Canned Fruits in Syrup
One of the worst options for diabetics is canned fruit. The syrup raises the glycemic load by adding a large amount of added sugar. When canned in this manner, even naturally lower-GI fruits, such as pears and peaches, become problematic. Always pick canned fruits that aren’t sweetened and are packed in water or their own juice.
Better Fruit Choices for Diabetes
If you’re craving something sweet, here are fruits with lower GI and higher fiber:
- Berries (blueberries, strawberries, raspberries)
- Apples (with skin)
- Pears
- Avocados (technically a fruit!)
- Plums
- Peaches (fresh, not canned)
- Grapefruit (in moderation)
The Sweet Conclusion
Although fruits are an important component of a healthy diet, diabetics should be careful about the kinds and amounts of fruits they eat. Although the 17 fruits on the above list are not intrinsically “bad,” their glycemic characteristics and sugar content make them difficult to control blood sugar levels. You can still benefit from fruit without sacrificing your health if you make educated decisions and keep an eye on how your body responds.
