Natural sugars in fruit are good, but are they good for diabetics too?

Who doesn’t love a slice of sweet, sweet mango in the summers, or a refreshing morning glass of orange juice? Fruits are a fulfilling, healthy way to satisfy your sweet tooth.

But what if you’re living with diabetes? You may worry about the natural sugars in fruits.

The good news is that most fruits are a diabetes superfood. The fiber, vitamins, minerals, and phytochemicals make fruits a nutritional powerhouse.?

But some fruits are better for managing diabetes than others.

In this blog, we'll explore the best fruits for your blood sugar, what to watch out for, and how to enjoy fruit without compromising your health.?

The Sweet Truth: Most Fruits are Good For You

People with diabetes can in fact eat most fruits! Most fruits are low in calories and packed with fiber, vitamins, minerals and antioxidants. Eating fruit can be part of a healthy diet for diabetics. But there are some things to keep in mind, and it starts with understanding a little nutrition science.

Understanding Glycemic Index and Glycemic Load

What is Glycemic Index?

The glycemic index (GI) is a value used to measure how quickly a food causes a rise in blood sugar levels. It ranks carbohydrate-containing foods on a scale from 0 to 100. Foods with a high GI (70 or higher) are digested and absorbed rapidly. This causes a spike in blood sugar levels.

Foods with a low GI (55 or less) are digested and absorbed more slowly. This results in a gradual and lower rise in blood sugar levels. As a general rule, foods closer to their natural state tend to have a lower GI.

But many sweet fruits - like custard apple and watermelon - have a high GI. However, they’re still okay in moderation. To know why, we explore the concept of glycemic load - perhaps a better measure to understand your food.

Glycemic Load - The Better Measure

While the glycemic index is useful, it doesn't tell the whole story. The glycemic load (GL) is a better way to understand how different foods affect blood sugar. It considers both the GI value and the amount of carbohydrates in a typical serving.

Foods with a high GL (20 or more) will raise blood sugar levels more than foods with a low GL (10 or less). Knowing the GL is especially important for managing diabetes. It helps you choose foods wisely to keep blood sugars stable.

Tips for Incorporating Fruit Into a Diabetic Diet

Keep in mind portion sizes

Many fruits - like watermelon - have a high GI. But you can absolutely enjoy a chilled slice of watermelon on a hot summer day - watermelon has a low GL, which means per serving the amount of carbs don’t really amount to much. All that water balances out the sugars.?

So, go ahead and mix it up with your favorite fruits - just be mindful of portion sizes.

Pair It Right

Combining fruit with protein or healthy fats can help control blood sugar spikes. Try pairing an apple with some nut butter or Greek yogurt. Or top berries with nuts and seeds.

The fiber in fruit also slows down the absorption of sugars into your bloodstream, so you can avoid sugar highs and crashes.

Diabetes Friendly Fruits

Certain fruits pack a nutritional punch while keeping sugar in check. Kiwis, berries, and citrus fruits like oranges and grapefruit are some of the best options.

These low-sugar superstars won't spike your blood sugar as much as other fruits. They're also loaded with fiber, vitamins, and antioxidants.

FAQs: your favorite fruits

Watermelon

Watermelon has a high GI - around 72! But it also has a very low GL - around 5 - so you can safely consume standard serving sizes of watermelon, around 120g. The high water content dilutes the sugar. Watermelon is rich in vitamins A, C, and B6, as well as minerals like potassium and magnesium. It also contains the amino acid citrulline, which may have cardiovascular benefits.

However, avoid watermelon juice - this can have a higher amount of sugar per serve.

Litchis

Litchis have a relatively low glycemic index (GI) of 50, meaning they do not cause rapid spikes in blood sugar levels. The natural sugars in litchis are mostly fructose, which can be metabolized without insulin, making them safer for diabetics compared to other sugars.

Litchis are high in fiber, which helps slow the absorption of carbohydrates and prevents sudden blood sugar increases. Litchis also contain beneficial antioxidants that may help improve insulin sensitivity and reduce diabetes complications.

However, litchis are still high in natural sugars, so portion control is important.?

Kiwi

Absolutely! Kiwi has a low GI (50-53), low GL (5), high nutritional density and also has a good amount of fiber, making it a great addition to a diabetes diet. Add 1-2 kiwis to a balanced meal or simply have it as a snack!

Custard apple

Custard apples are naturally very sweet, so it’s normal to wonder about their diabetic friendliness. But surprisingly, custard apples have a low GI and a low GL, making them perfectly okay to eat in moderation. They also contain antioxidants and polyphenols that may help improve insulin sensitivity and production, and are high in fiber.

However, portion control is key. Stick to ? - 1 cup of fruit per serving.

The Bottom Line

Don't avoid fruit just because you have diabetes. The fiber and nutrients in fruit provide many health benefits. Just be mindful of portion sizes, avoid juices, and try to include proteins and fats with fruit - nuts are a great topping.