3 Sweet Fruits Diabetics Can Eat (Don’t Miss Them)

Autumn is a harvest season for fruits, but diabetics often worry about blood sugar spikes from sweet fruits. In fact, some sweet-tasting fruits are good for blood sugar control. Here’s what you need to know:

1. Fruit Sweetness ≠ Glycemic Index (GI)

Sweetness is a taste sensation: It comes from natural sugars like fructose, but varies by person (e.g., chilled fruits taste less sweet).

GI is the key: Fruits with GI < 55 suit diabetics. For example, pomelo has a GI of 25, while watermelon has a high GI of 72.

2. 3 Sweet-but-Low-GI Fruits

Crisp apples: Contain ~13% sugar but rich pectin slows sugar absorption. Diabetics who eat one apple daily have steadier blood sugar. Choose crisp apples for more fiber.

Sweet pomelos: Only 8% sugar, with 3x more vitamin C than lemons. Naringin in pomelos boosts insulin sensitivity. Consult a doctor if taking medication (it may affect drug metabolism).

Soft kiwis: GI = 52; inositol improves glucose metabolism. Eating 2 daily relieves constipation. Pick those slightly soft at both ends for ripeness.

3. Golden Rules for Diabetics Eating Fruits

Control portions: Max 200g daily (a fist-sized amount). Halve portions for high-GI fruits (e.g., 5 grapes at a time).

Choose the right time: Eat between meals (10 AM/3 PM), not after meals (avoids blood sugar overlap).

Pair wisely: Eat with nuts/yogurt (protein/fat slows sugar absorption, e.g., apple + 10 almonds).

Monitor blood sugar: Check levels after trying new fruits (individual reactions vary).

4. Fruits to Avoid

Tropical fruits: Mango, lychee, longan (sugar >15%, high GI) – strictly limit.

Fruit juice: Loses fiber; sugar absorbs fast, causing sharp blood sugar rises.

Dried fruits: Concentrated sugar (e.g., raisins = 80% sugar); 15g = 1 serving of fresh fruit.

No fruit is totally forbidden – the key is scientific selection and control. Enjoy these sweet fruits safely!
Disclaimer: Medical info here is for reference only, not a substitute for professional diagnosis/treatment. Consult a doctor for health issues.