Overly Ripe Bananas
Bananas are great for diabetics; just make sure that they are not overly ripe. Around 100 grams of overripe bananas, according to the US FDA, already contain 20 grams of carbs. Reports also indicate that its glycemic index is somewhere between 70 and 100.
Canned or Dried Fruits with Added Sugar
As much as possible, refrain from consuming canned or dried fruits with added sugar. They tend to raise your blood sugar quickly and leave you less room for more nutritious foods.
You can still consume canned or dried fruits as long as labels say they are unsweetened, have no added sugar, or are packed in their own juices.
Fruit Juice Drinks
According to the Center for Disease Control, drinking fruit juice during mealtime increases your blood sugar level faster than eating actual fruit. For this reason, it’s best to limit your fruit juice consumption.
You may still drink 100% fruit juice, but experts say they may not be that filling, since you can only have them in small amounts.
Additional Tips in Eating Fruits When You’re a Diabetic
Now that we’ve discussed the list of worst fruits for diabetics, let’s talk about the other ways you can safely eat fruits even when you’re diabetic:
- A small piece of fruit or ½ cup of frozen and canned fruits typically contain 15 grams of carbs.
- If you want to eat more fruits, you need to exchange them with other carbohydrate sources, such as dairy, starches, or grains. However, keep in mind that variety is key to a healthy, balanced diet.
- It’s best to pair fruits with non-starchy vegetables, lean protein, and a little portion of starch.
The list of worst fruits for diabetics includes watermelon, pineapple, overripe banana, canned and dried fruits with added sugar, and fruit juice drinks. However, no particular fruit is forbidden – you only need to be careful with your portion size and the other foods you pair the fruit with.