Are fruits dangerous for people with diabetes? How about ‘these fruits’ with low sugar content?

In the summer, the temperature is high and humidity is high, so sweet and cool foods are appealing. Among them, fruits are the best snacks, and they not only taste good, but also provide essential nutrients to our body. They provide vitamins, minerals, and fiber, which help improve long-term health and prevent diseases.

Although it is a fruit with many benefits, diabetics should be careful when eating it because of its sugar content. The following is an introduction to fruits that diabetics should be careful about, based on information contributed by nutrition expert Elizabeth Shaw to the American health media outlet EatingWell.

Avocado= If you have diabetes, you need to be careful about your fat intake. However, not all fat is bad. Avocados are a unique fruit that is naturally low in sugar and does not affect blood sugar response. They are also high in unsaturated fatty acids, which are good for heart health. A study published in Nutrients in 2019 found that breakfast with avocado reduced blood sugar and insulin response compared to a high-carb, low-fat meal.

Banana= Bananas are known as a bad fruit for diabetics, but that is not necessarily the case. Unripe green bananas are a good source of resistant starch, which lowers blood sugar and improves insulin resistance. Fully ripe bananas have a higher sugar content and have a greater effect on blood sugar, but they are also rich in fiber, which helps with gut health and appetite control.

Mango= Sweet and juicy when you bite into it, mangoes are considered a fruit that diabetics worry about. However, these mangoes also have their benefits. Mangoes provide 7% of the daily fiber requirement, helping to manage blood sugar. Fresh mangoes are more effective in increasing satiety and stabilizing blood sugar levels, and adding a little mango to a salad can make a healthy meal.

Orange = Oranges are sweet and sour fruits that are often made into juice. However, because of their sugar content, they have a bad image, so diabetics are wary of them. In particular, when they are made into juice, they can increase blood sugar levels more quickly than when they are eaten as regular fruit. If you want to eat oranges, it is recommended to eat them as they are, rather than grinding them, so that they contain all the fiber. Oranges themselves contain a lot of fiber in their membranes, which can help you feel full and help you manage your blood sugar.

Plum= Dried fruits are considered to be foods that diabetics should avoid. This is because the sugar is compressed and consumed at once. However, prunes are considered to be the dried fruit with the lowest sugar content, with no added sugar when made into dried fruits. Prunes are rich in fiber, which helps with intestinal health and blood sugar management, and also helps maintain bone density, making them beneficial for diabetics.

Watermelon= Watermelon, which is sweet and considered a summer fruit, has a high sugar content of 72. When you eat fruits with a high sugar content, your blood sugar level rises quickly and you feel full quickly, so diabetics need to be especially careful.