Fruits are known to contain many vitamins, minerals, and antioxidants, but some varieties can be high in sugar and carbohydrates, leading to potential blood sugar spikes. Canned fruits in syrup can exacerbate this issue by adding even more sugar. Despite this, the US National Institute of Diabetes and Digestive and Kidney Diseases recommends that people with diabetes should still incorporate fruits into a balanced diet. This is because fruits are high in fiber, which helps slow the absorption of sugar into the bloodstream.
Certain fruits, such as watermelon, grapes, mangoes, cherries, and bananas, have high sugar content but are also rich in essential nutrients. For individuals with diabetes, it is important to be mindful of portion sizes and overall sugar intake. By combining fruits with protein- or fat-rich foods, such as Greek yogurt or almond butter, blood sugar levels can be better controlled.
Carbohydrates are another essential component of fruits, with varieties like red grapes, bananas, apples, mangos, and pineapples containing notable amounts of carbs. While these fruits offer valuable vitamins and minerals, people watching their carbohydrate intake need to be cautious about portion sizes. Similarly, dried fruits are concentrated sources of sugar, and it is advised to consume them in moderation or pair them with protein-rich foods like nuts for better blood sugar management.
Apart from fresh fruits, canned fruits in syrup can be laden with added sugars. A fruit cocktail in syrup, for instance, can contain significant amounts of added sugar. It is essential for individuals, especially those with diabetes, to be aware of the sugar content in different fruit options and make informed choices to manage blood sugar levels effectively.