Pineapple

A 120g serving of pineapple contains nearly 19g of sugar. Pineapple has a very high GI of 82-86, meaning it can quickly raise blood sugar levels, especially when eaten alone. People with diabetes should not eat pineapple on an empty stomach or drink pineapple juice. Consider combining it with other foods containing healthy fats, protein, and fiber.

Lychee

A 120g serving of lychee contains almost 29g of sugar. Lychee has a medium to high GI (above 60), while canned lychees have a very high GI of 79, which can rapidly increase blood sugar levels. People with diabetes should eat 4-6 lychees a day, preferably after meals, and combine them with fiber-rich and protein-rich foods to minimize their impact on blood sugar.

Ripe bananas

The ripeness of bananas and how they are prepared can affect their GI and impact blood sugar levels differently. Green (unripe) bananas have little effect on blood sugar due to their low carbohydrate content and a GI below 50.

When bananas ripen, their sugar content increases, and their GI rises to around 66, making them more likely to cause blood sugar spikes. Cooked bananas or banana fritters can have a GI as high as 90, which is not beneficial for people with diabetes.

Jackfruit

Jackfruit provides vitamin C, vitamin B6, and antioxidants, which help boost the immune system and fight inflammation. However, jackfruit has a GI of around 60-65, is high in natural sugars, and contains a significant amount of carbohydrates. Consuming too much jackfruit can raise blood sugar levels in people with diabetes. It's recommended to limit intake to less than 75g of ripe jackfruit per day to avoid affecting blood sugar.

Durian

Durian has a GI of around 60-70 and is high in natural sugars (glucose, fructose) and carbohydrates, which can quickly raise blood sugar levels, especially in people with diabetes. Those with diabetes should not eat more than a small segment and should consume it with fiber-rich or protein-rich foods to slow down sugar absorption. Avoid eating durian on an empty stomach or in the evening, as the body is more likely to convert sugar into fat at these times.

Anh Chi (According to WebMD, Healthline, Eating Well)

Photos: Bui Thuy, Anh Chi, Bao Bao