Fruits offer numerous health benefits, even for individuals with diabetes. However, selecting high-sugar, high-glycemic index (GI) varieties or consuming them in excess can pose health risks.

Benefits

Fiber, abundant in plant-based foods, is not fully broken down by digestive enzymes. This process slows digestion, helping to prevent sudden blood sugar spikes. Fiber also contributes to lowering blood cholesterol and increasing feelings of satiety, which aids in appetite control.

Plums have a low glycemic index. *Photo: Anh Chi*

Vitamins and minerals, such as potassium found in bananas, citrus fruits, melons, and apricots, help reduce blood pressure. Meanwhile, vitamin C and folic acid in citrus fruits promote wound healing, enhance brain function, and support the immune system for diabetics.

Antioxidants like anthocyanins, present in berries, cherries, and red grapes, help prevent cell damage and slow the progression of chronic diseases. Other antioxidant-rich foods, including peaches, figs, pears, guavas, oranges, apricots, mangoes, cantaloupe, and papaya, work to reduce inflammation and prevent diabetes complications.

Risks

Consuming too much fruit at once, without balancing it with other nutrients from meat, fish, and green vegetables, can negatively impact blood sugar levels.

Fructose. Fruits contain fructose, a natural sugar that is converted into glucose to provide energy. Excessive intake of fructose can have similar effects to consuming large amounts of refined sugar, negatively affecting blood sugar and weight.

Drug interactions can occur when diabetics consume large quantities of certain fruits, such as grapefruit and oranges, while on medication. Individuals taking diabetes or blood pressure medication who eat a lot of grapefruit may experience reduced drug effectiveness, which can negatively impact blood sugar control.

Rapid sugar increase. Diabetics should choose whole fruit over dried fruit, jam, or juice. Dried fruits generally contain higher carbohydrate levels than fresh fruit. They may also have added sugar and a lower fiber content, which can easily lead to a rapid increase in blood sugar.

Fruit juice poses similar risks, even without added sugar, because the fiber-rich pulp is often removed during processing, resulting in a higher concentration of fructose in the juice.

To maximize the benefits of fruit, diabetics should consume a small portion with each meal, not exceeding 300 grams daily, to manage their carbohydrate intake. Prioritize low-glycemic index, high-fiber fruits such as apples, pears, guavas, plums, strawberries, grapes, blueberries, and peaches. Pairing fruit with protein can help slow blood sugar increases; for instance, eat sliced apples with almond butter or add berries to plain yogurt.

Anh Chi (According to Very Well Health)