If you have diabetes, you should eat and not eat what fruits, how to eat, how much to eat to both control blood sugar well, not to have a deficiency, not everyone knows. And Pineapple is also one of my favorites. But I don’t know if I can eat Pineapple when I have diabetes. How will it affect my blood sugar?.
According to nutrition experts, a fruit is considered good for diabetics when it meets the following criteria: Rich in soluble fiber, rich in vitamins and high in antioxidants. With the above criteria, people with diabetes can eat all kinds of seasonal fruit, but need to eat properly, with enough quantity and know what to eat regularly and which ones to limit.
The American Diabetes Association (ADA) shared that people with diabetes can still enjoy fruit because it is an excellent source of nutrients, providing fiber, vitamins and minerals. Pineapple is a delicious and nutritious fruit, but it is quite high in sugar. Therefore, eating Pineapple when you are diabetic which should be careful to ensure blood sugar does not rise suddenly after eating.
The following article, please join us to find answers to the question of whether people with diabetes can eat Pineapple and how to enjoy the best.
1. Pineapple and its Health Benefits
Pineapple is a typical fruit in the tropics. The fruit contains many vitamins A, C, vitamin B – Complex (folate, thiamin, pyridoxine, riboflavin), contains many minerals such as potassium, phosphorus, calcium and manganese. It is a fruit rich in both natural soluble and insoluble fiber, and is low in calories.
225g of fresh pineapple contains about:
- 82 calories
- 0.2g of fat
- 0g cholesterol
- 2 milligrams of sodium
- 21.65g total carbohydrates (including 16g sugar and 2.3g fiber)
- 0.89g protein.
Accordingly, the ability of pineapple to provide nutrients that the body needs daily includes:
- 131% of vitamin C
- 2% vitamin A
- 2% calcium
- 3% iron.
In addition, Pineapples also provide other beneficial minerals and vitamins, such as:
- Vitamin B6
- Pantothenic acid.
Pineapple has many health benefits
– Eating Pineapple is easy to digest, has a diuretic, detoxifying effect for the body.
– People also use it in the treatment of acne, dermatitis, psoriasis, eczenma, and rosacea. Due to the presence of the enzyme bromelain, this enzyme enhances immunity, has anti-inflammatory, anticoagulant, and anti-cancer effects.
– The enzyme bromelain is also beneficial in preventing cough and cold symptoms, as well as analgesic effects in arthritis.
– Pineapple calcium supplements help strong bones.
– Good for eyesight.
– Anti-arthritic and painful joints in hands and feet.
– Helps reduce the risk of high blood pressure in the middle aged and the elderly.
– Improve the health of teeth and gums.
– Is a fruit that is good for the heart.
2. Can Diabetics eat Pineapple?
In people with diabetes, it is extremely important to control blood sugar levels close to normal, helping the patient stay healthy and preventing complications. To control blood sugar well, doctors advise people with diabetes:
- Eat a healthy, balanced diet.
- Control foods you eat, especially the amount of carbohydrates in foods.
- Have a suitable exercise regimen and take medication as prescribed by your doctor
Many people with diabetes raises the question: “People with diabetes can eat Pineapple is not?”. Experts said that people with diabetes can eat Pineapple. It is a delicious and nutritious fruit. It contains a lot of vitamin A, vitamin C, fiber, antioxidants and minerals such as Calcium, Magnesium, Phosphorus, Potassium … which are good for health.
Fresh Pineapples have a Glycemic Index of 66 – meaning that the It has an average Glycemic Index. So, if you eat them moderation and combine it with protein or healthy fats (such as nut fat, avocado) then you can still eat sweet fruit without needing to worry about its impact on diabetes.
Other factors that influence GI include:
- Maturity of the fruit (ripe fruit has a higher Glycemic Index).
- Processing (fresh fruits have lower Glycemic Index juice).
In Pineapple there are many saccharose and glucose, if eaten too much will increase the blood sugar of the patient. Therefore, people with diabetes need to eat a combination of other foods to ensure health. There are a few studies showing the effect of lowering blood cholesterol when eating pineapple. So this fruit can be somewhat beneficial for diabetic patients who are obese.
However, because it contains both natural carbohydrates and sugars, people with diabetes should not eat Pineapple too much. The amount of them to eat must be appropriate, balanced with the rest of the diet and treatment. Pineapples are naturally sugary fruits. Diabetics should only eat 1/2 fruit at a time, should not eat too much and often.
In addition, you should eat Pineapple directly instead of juice or smoothie. Eat a fresh Pineapple to make the most of the fiber and protein abundant in ones. At the same time, avoid a sudden spike in blood sugar levels in the body.
3. How to eat Pineapple which is good for people with diabetes?
To specifically treat diabetes, the doctor will base on the patient’s specific condition, set the target blood sugar level and the amount of carbohydrates the patient uses each day to reach that target blood glucose level.
The average amount of carbohydrates that doctors choose for Diabetics is 45-60 grams of carbohydrates for each main meal and 15-20g of carbohydrates for each snack. However, this number can fluctuate depending on your target blood glucose level. What fruits can people with diabetes eat?.
People with diabetes can eat the foods they like, but make sure the total amount of carbohydrates is within the prescribed range. Thus, if pineapple is a high carbohydrate fruit, the patient must cut back on other carbohydrate-containing foods such as rice, bread, potatoes, …
People who eat pineapples with diabetes should note that, of the 7.4 grams of carbohydrate of a thin slice of Pineapple, up to 5.5 grams is natural sugar. A slice of pineapple 85 grams contains up to 8.3 grams of natural sugar. This type of sugar has a simple structure, the body will digest and absorb faster than other carbohydrates, so it can quickly raise blood sugar after eating.
Canned Pineapples, concentrated Pineapple syrup, and Pineapple juice are also higher in carbohydrates. Therefore, diabetics need to check the information on the product label before using.
The best way for you to safely enjoy pineapple is to eat it fresh in 3 – 4 thin slices. Alternatively, try incorporating pineapple with other healthy foods in a meal or dessert for your palate but still stabilizing blood sugar:
- Brown rice
- Whole barley
- Lean meat protein
- Whole grain breads or cereals
- Greek yogurt
- Healthy fats (avocado, oily seeds, olive oil …).
Summary: Although it is possible to eat Pineapples, people with diabetes need to pay attention to other issues to prevent some adverse health symptoms. More specific:
- If you are not really sure of the health status when eating Pineapple, the patient should actively check blood sugar. And this is also an important note to help control blood sugar in the body as well as check the glucose tolerance level of Pineapple after eating. In the event that the Glycemic Index is high, the patient needs to reduce the dose or stop completely to ensure a stable blood sugar index;
- Pineapple should be eaten fresh, not crushed and ensured food safety and hygiene through washing before eating;
- Pineapples should not be eaten with milk or sugar drinks, as they can lead to more sugar intake. Instead, eat pineapple dipped with salt.
- Do not eat too much Pineapple, should divide into several servings and have a gap in the number of times per week.
Similar to Pineapples, Diabetics should also limit their intake of fruits with a high sweetness or high Glycemic Index such as Bananas, Grapes, Sapoche, ripe Mangoes, Papaya, Peaches, Lychees, Durian … At the same time, there is a suitable diet to support the rapid recovery process as well as prevent the sudden increasing in blood sugar.
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