Consuming excessive natural sugars from fruits or sweet foods can rapidly elevate blood sugar, negatively impacting health. Regular intake of high-sugar items also increases the risk of high blood pressure, inflammation, high cholesterol, and obesity. Sugar further feeds harmful bacteria in the mouth, leading to tooth decay and gum inflammation.

Grapes are rich in vitamin C, vitamin K, and antioxidants, benefiting heart health, skin, and the immune system. However, 100 g of grapes contain about 16 g of sugar. Diabetics should avoid consuming more than 200 g at once or too frequently, as this can quickly raise blood sugar. For optimal health benefits, it is best to eat 8 to 10 grapes per serving, a maximum of three to four times per week.

Mangoes are abundant in vitamin A, vitamin C, vitamin E, and vitamin B6, supporting the immune system, skin, and eye health. A 100 g serving of ripe mango contains approximately 14 to 15 g of sugar. Therefore, diabetics should limit their intake to about half a fruit (50 g) per serving. It is best to combine mango with protein from yogurt or consume it after a main meal to help mitigate blood sugar spikes.

Mangoes have high sugar content and a high glycemic index. Photo: Anh Chi

Lychees have a high sugar content, so diabetics should consume them in moderation, around three to four fruits per serving. A 100 g portion of lychees contains over 16 g of sugar. While rich in vitamin C, copper, and polyphenols that support skin and immune health, excessive consumption by patients can lead to excess sugar, increasing the risk of weight gain and fat accumulation.

Ripe bananas contain ample potassium, vitamin B6, fiber, and magnesium, which help boost energy and replenish minerals. However, 100 g of ripe banana contains about 16 g of sugar. Diabetics should eat no more than one banana per day, ideally when full and combined with a meal rich in fiber and protein to effectively manage blood sugar.

Pineapple contains significant sugar, which can easily elevate blood sugar (100 g of pineapple has 10 to 12 g of sugar). Diabetics should consume only one slice (about 50 g) per serving to benefit from its vitamin C, bromelain (an enzyme found in pineapple), and manganese, which support skin and digestion.

Soursop is rich in vitamin C, vitamin B6, potassium, and fiber, helping to boost the immune system and aid digestion. Diabetics should not consume more than 100 g (containing 14 to 15 g of sugar) per serving and must consider their total sugar intake from other foods throughout the day.

Beyond diet, diabetics should engage in regular exercise, reduce stress, and ensure adequate sleep. These practices help increase insulin sensitivity, manage weight, and maintain stable blood sugar levels.

Anh Chi (According to Healthshots)