We all want to relish our favorite pineapple in the summer season. It is rich in Vitamin C and tastes absolutely delicious. It is also included in a number of dishes to enhance the flavor. But the question is, is it safe to eat a pineapple while being a diabetic? Will it lead to a spike in your sugar levels? Diabetes and Pineapple raises an eyebrow among many people.
BeatO Diabetes Educator Madhuparna Pramanick says “Pineapple is a medium GI fruit loaded with Vit-C, Manganese and fibre. It has Bromelain enzyme that has anticancer properties. Pineapples are also quite rich in antioxidants like flavonoids that reduce oxidative stress of the body. To add on to diet, do check your pre-meal sugar & add small portions as fruit chaat, smoothie, slush, pineapple oat cake & can be used as some healthy low calorie desserts.”
Eating Pineapple As A Part Of Your Diabetes Diet
Diabetics are recommended to eat plenty of fruits as they are a rich source of fibre and antioxidants. Three things that a diabetic person needs to keep in mind while eating any fruit are the following- Glycemic index, plate method, and carb counting.
By employing the plate method as a part of their diabetes diet, diabetics can avoid eating excessive carbs and will be better able to manage their sugar levels. You can include a cup of fruit or a medium-sized fruit as a part of your diabetes diet.
Keep in mind the Glycemic Index
It can help you decide whether or not you should include pineapple in your diabetes diet. The Glycemic index helps you in assessing how quickly a particular food item can cause your blood glucose level to rise.
There are a lot of factors that contribute to a food item’s GI. Some of them include- fibre content, sugar content, ripeness, starch content, cooking method, etc. If the GI of a food item is high, it can lead to a spike in your sugar levels. You should consider eating foods that have a moderate to low GI.
The glycemic index of pineapple is between 53 to 72, depending upon its origin. The ripening and processing can also affect a fruit’s GI. It affects the amount of sugar that a particular fruit can release. Therefore, you can only eat pineapple if it’s eaten in the right quantity.
Carbohydrates can lead to a spike in your sugar levels. You should eat carbs in a limited amount and at a steady pace throughout the day. You should aim for 45-60 grams of carbs in a meal.
A cup of pineapple would include about 16 grams of carbs. You should keep in mind the number of carbs while being on a diabetic diet. You should not consume it in the form of juice as it enters the bloodstream at a faster pace. Pineapple chunks dipped in a heavy syrup should be avoided at all costs. They contain a high amount of sugar and can prove to be harmful to a diabetic person.
Diabetes and Pineapple – Other Benefits Of Pineapple
A pineapple can entail a number of benefits for a diabetic and a non-diabetic person alike. Some of them include the following-
- Rich source of Vitamin C
- Boosts your immunity
- Helps in digestion
- Reduces your risk of cancer
- Loaded with essential nutrients
Before including any food in your diabetes diet, you should always talk to your health coach. They will tell you what you can and cannot include in your diet. If you feel you have any doubts, you can do a quick sugar check after having your favorite fruit.