7 Fruits With Highest Sugar Content Diabetics Should Avoid

When it comes to healthy eating, fruits usually take centre stage. They are known for their powerhouse properties, filled with vitamins, fibre, and antioxidants. However, not all fruits are equal, particularly for those with diabetes. Some fruits contain a high natural sugar content that can rapidly increase blood glucose levels if consumed in large amounts. Although experts never recommend that fruits be removed from the diet altogether, it is important to note that diabetics should watch their portions and opt for low-glycemic fruits whenever possible.

Fruits With Highest Sugar Content Diabetics Should Avoid

We exclusively spoke to our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, to take a look at the fruits that are high in sugar, and the ones diabetics must avoid or eat in moderation. Here are a few fruits he listed:

1. Mangoes

The king of fruits, mangoes, are tasty but rich in natural sugars. A single medium-sized mango contains as much as 45 grams of sugar, which makes it a high-risk item for diabetics.

2. Grapes

Grapes are full of antioxidants, but they're also full of fructose. A single cup of grapes contains about 23 grams of sugar, enough to push blood sugar levels rapidly upward.

Also Read: Always Cold Hands And Feet? Here’s What Your Body Might Be Trying to Tell You

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3. Bananas

Bananas make for an easy snack, but they fall on the higher end of the Glycemic Index (GI). A medium-sized banana has approximately 14 grams of sugar, and a ripe banana has an even bigger effect on blood glucose.

4. Cherries

Cherries are small but insidiously sweet. A cup can contain almost 18 grams of sugar, which can lead to a quick surge in blood sugar if eaten without moderation.

5. Pineapple

Pineapple is juicy and cool, with a high glycemic load. One cup of pineapple chunks contains almost 16 grams of sugar, so it is a fruit that diabetics should be careful with.

6. Lychees

Common in the tropics, lychees are sweet by nature. One cup contains approximately 29 grams of sugar, which can prove difficult to manage blood sugar levels.

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7. Figs

Sweeter fresh or dried, figs contain a high amount of natural sugars. Even two medium figs can contain as much as 16 grams of sugar, and dried figs are even sweeter.

Smarter Fruit Choices for Diabetics

Dr Tyagi further added that rather than cutting out fruits, diabetics may replace high-glycemic ones with low-glycemic fruits such as berries (strawberries, blueberries, raspberries), apples, guavas, and pears. “Combining fruits with protein-based foods such as nuts or Greek yoghurt can also reduce sugar absorption and prevent peaks,” he explained.

Bottomline

Fruits are an essential component of a well-balanced diet, yet portion control is crucial for diabetics. By restricting high-sugar fruits and opting for wiser choices, the benefits of fruit can be enjoyed without sacrificing blood sugar levels and your overall health. So, the next time you reach out to any fruit, think of their sugar levels too along with their sweet taste.