Fresh fruit carries many health benefits, so it may not be first on the list. If a person is following a low carb diet, they should identify which carbs they are eating that are low in nutrients or unhealthy in other ways and cut those out first. Fruits high in carbohydratesĪccording to Diabetes UK, the amount of carbs a person eats has the most impact on their blood sugar levels. The sugar in fresh fruit is fructose, which does not have much of an effect on a person’s blood sugar or insulin levels, according to one 2017 article.įoods such as chocolate, baked goods, and some sodas have high levels of free sugars, which do cause spikes in blood sugar. Free sugars are added sugars and those present in honey, syrups, nectars, and unsweetened fruit and vegetable juices. However, the sugars in fresh fruit are not “free” sugars. Many people believe that since fruit is often high in sugar, people with diabetes should avoid it. Learn more about low and medium GI foods here. Most other fruits have a low-to-medium GI score. Consuming larger portions of fruits that have lower GI scores may be more suitable for a person with diabetes. However, they should do so in moderation. These fruits are still safe for a person with diabetes to eat. Some fruits with a score in this range include: If a food has a GI score of between 70 and 100, it is high in sugar. The glycemic index (GI) shows how much a certain food can raise a person’s blood sugar after they have eaten it.
However, it may be worth people who already have diabetes limiting their intake of the following fruits. In fact, one 2017 study suggests that eating fruit can actually help prevent diabetes.
In general, a person should not have to exclude fruit from their diet.
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