The glycemic index (GI) of food is categorized into low, medium, and high. Fruits high in sugar often have a high GI, which can cause a rapid increase in blood sugar after eating.

Dried dates contain about 16 g of sugar in a 5-date serving. Their sweetness indicates a high natural sugar content, which accounts for most of their calories. With a high GI of 70, dried dates can significantly raise blood sugar levels.

Lychees have a strong sweet taste and are high in sugar. Canned lychees have a very high GI of 79, while fresh lychees have a lower GI of around 57, impacting blood sugar less. However, people with diabetes should not consume too many lychees at once. Instead, they can eat 5-6 fruits after a main meal, along with plenty of vegetables, for better blood sugar control.

Apricots contain almost 4 g of sugar in 8 medium-sized fruits. They are often dried and preserved, increasing their sugar and additive content. Canned apricots have a relatively high GI of 60.

Ripe bananas have a strong sweet taste. One medium-sized banana contains about 31.5 g of sugar and has a GI of around 66. Preparation methods and ripeness can affect their impact on blood sugar. Green (unripe) bananas have less impact due to their lower carbohydrate content. As bananas ripen, their sugar content increases. Fried bananas can raise blood sugar levels more rapidly.

Ripe bananas are high in sugar. Photo: Bao Bao

Dried fruits affect blood sugar more quickly than fresh fruits because they have less water and fiber, and their sugars are more concentrated. The GI of dried fruits is generally above 65.

Cantaloupe contains about 12.6 g of sugar in a 120 g serving. It can raise blood sugar quickly due to its relatively high GI, ranging from 60 to 69. However, cantaloupe is not excessively high in carbohydrates and has a relatively low impact on health.

Raw pineapple has a very high GI, ranging from 82 to 86, meaning it can significantly raise blood sugar levels, especially when eaten in large quantities or without other foods. A 120 g serving of pineapple contains nearly 19 g of sugar. People with diabetes should limit their intake or consume it with lean protein, healthy fats, and fiber-rich foods.

To manage blood sugar effectively and minimize the risk of complications, people with diabetes should prioritize a healthy diet rich in green vegetables, fish, chicken, beans, low-sugar fruits, and eat regular meals in moderate portions. They should also exercise regularly, avoid smoking and alcohol, reduce stress, and get enough sleep.

Anh Chi (According to Very Well Health)