Fruits and vegetables are instant replenishment for the body. Although filled with nourishing nutrients and antioxidants, diabetics are often asked to steer clear from fruits, especially the ones with high sugar content. Fruit servings in salads, desserts and juice are strictly avoidable if you are inflicted with Diabetes. Melons, dates, banana, and mango are considered to have high GI index and can play havoc with sugar levels in the body especially if consumed in very large amounts on a regular basis.
Wondering what makes fruit a poison to diabetics? It is all about the carbohydrate and the sugar content in the fruit portions. And to measure it, you need to know the glycaemic index (GI) for each item you consume.
What is Glycemic Index?
As a general heath tip, doctors and nutritionists recommend fruits with low GI value. Glycaemic index is a numeric value associated with the carbohydrate content in a particular food that has significant impact on the glucose level in the blood stream. Value of glycaemic index can vary depending on the variety of fruit, ripeness or rawness, cooking, preservative and packaging methods used.
If you are a diabetic, you must know how the glycemic index of different fruits have a sordid effect on the insulin levels in the blood. The aim should be to avoid if possible or at least limit the consumption of these three fruits that are known to spike insulin levels instantly.
This juicy delight is a killer fruit for diabetics owing to the high glycaemic index. At a GI of 72, it is strictly kept out of the list of healthy eating foods for diabetics. A 100 gram serving contains 6 grams of digestible sugar and 8 grams of carbohydrate. Despite its rich Vitamin C and lycopene content, this fleshy fruit is a no-no in diabetes care. However, if you still want to stay in touch with the melon, you can try varieties like Hampshire midget, Madhuri 64 and Black magic that have low sugar content.[quote]Include watermelon seeds in a healthy meal platter and avoid further addition of sugar to the fruit bowl.[/quote]
#2) Raw Pineapple
Pineapple or Ananas as it is known all over the world is the next killer for diabetics in the list. A GI index of 66 makes it unsuitable in a diet prescribed in diabetics care. A 100 gram serving adds 9-10 grams of sugar instantly into the blood stream. Owing to its easy digestibility, raw pineapples may seem an easy catch but the hidden carbohydrates do more harm than be listed in a health meal. Moreover, raw pineapple has bromelain that is known to cause clinical disorders. If you are diabetic and pregnant, avoid raw pineapples at all cost.[quote]Avoid eating canned raw pineapples as they contain additional amount of sugar. Alternatively, if one must consume pineapple then avoiding the over ripe ones is slightly less detrimental to health.[/quote]
It is also known in market as musk melon, Persian melon and rock melon. Ranked as the best breakfast fruit, cantaloupe may not be that healthy for diabetics after all. Belonging to the same family as the watermelon, cantaloupe has a GI value of 65. It is 90% water by weight, but still has 9 grams of sugar in it. With 9 grams of sugar, cantaloupe is better avoided while designing a healthy meal for diabetics.[quote]Apart from the sugar content, cantaloupe can cause salmonella food poisoning. The seeds of cantaloupe can be washed and dried and act as a healthy replacement to cashews in making creamy gravies.[/quote]
The Bottom Line
For a diabetic care diet, melons, mangoes and pineapple should never be considered as a source of nutrition. Instead look out for a healthy snacks comprising of apples, berries, dry fruits, apricots, prunes and dry figs instead. Get your vitamins and anti-oxidant nutrition from green leafy vegetables and fruits that are low GI and steer away from the deadly menace that diabetes is in every little way possible.