10 fruits that people with diabetes SHOULD consume with caution

Fruits are an important source of vitamins, fiber, and antioxidants, and are a fundamental part of a balanced diet. However, for people living with diabetes, not all fruits are created equal. Some, while natural and generally healthy, are high in simple sugars and can quickly raise blood glucose levels.

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This does not mean that they should be eliminated completely, but it is necessary to moderate their consumption, control portions and, in some cases, combine them with other foods to avoid glucose spikes.

Below, we share a list of 10 fruits that, although nutritious, should be consumed with caution by people with diabetes:

1. Ripe banana: Bananas are rich in potassium and energy, but as they ripen, their sugar content increases considerably. An overripe banana can raise the glycemic index, so it's recommended to choose one that's still green or semi-ripe, and eat it in small portions.
2. Grapes: Although they're easy to consume and packed with antioxidants, grapes contain a high amount of fructose in small portions. Eating too many can cause a rapid spike in blood glucose.
3. Mangoes: Mangoes have a delicious flavor and are high in vitamin C, but they're also one of the tropical fruits with the most sugar. A single serving can contain up to 45 grams of carbohydrates.
4. Watermelon: Despite its high water content, watermelon has a high glycemic index. This means it can raise blood glucose quickly, although its glycemic load is moderate if consumed in small amounts.
5. Pineapple: Pineapple is refreshing and a good source of vitamin C and bromelain, but it's also quite sweet. Pineapple juice, in particular, can significantly raise blood sugar because it lacks the fiber found in whole fruit.
6. Papaya: Very popular for breakfast, papaya provides fiber and vitamin A, but also contains a significant amount of natural sugars. It should be consumed in moderation, especially in smoothies or juices.
7. Dried fruits (such as raisins, figs, and dates): Because they're dried, dried fruits contain more sugar in a smaller volume. For example, a small serving of raisins can contain more sugar than a whole apple.
8. Cherimoya: This tropical fruit is creamy and nutrient-dense, but it's high in natural sugars. While it can be part of a balanced diet, it's recommended to limit its intake.
9. Lychee: These small fruits have an intensely sweet flavor and a high amount of carbohydrates per serving. Although they are rich in vitamin C, they should be eaten with caution.
10. Pomegranate: Although it's a source of powerful antioxidants, pomegranates also have a significant sugar content. If consumed as juice, the fibers that help control glucose absorption are lost.

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General recommendations:

• It's always better to consume the whole fruit rather than juice, as the fiber helps regulate sugar absorption.
• Combining fruit with a source of protein or healthy fat (such as nuts or unsweetened plain yogurt) can help prevent glucose spikes.
• Consulting with a nutritionist or doctor before making major dietary changes is key to good diabetes control.

BB