Can Diabetics Eat Pineapple?

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Bolehkah Penderita Diabetes Makan Nanas?


Jackfruit is a sweet fruit. That’s why many diabetics avoid its consumption, for fear of increasing blood sugar levels. But, is it true that jackfruit should be completely avoided by diabetics?

Can diabetics eat jackfruit safely? Read the explanation below, yes!

Also read: Controlling Diabetes in Children Through the Changing Diabetes in Children Program

Myths about Fruits and Diabetes

In general, it is a myth that people with diabetes should avoid eating fruit. Fruit is a healthy food source of vitamins, minerals, and fiber. Avoiding eating fruit can make the body lack the nutrients it needs, such as antioxidants, folate, bioflavonoids, and potassium.

Diabetics can eat fruit, but must limit the intake, because fruit also contains carbohydrates. Carbohydrates are macronutrients that affect blood sugar levels. The amount varies for each fruit. Even some less sweet fruits contain more carbohydrates than sweeter fruits.

Therefore, the glycemic index is needed to determine whether a food is safe for diabetics to consume. The glycemic index is a system of measuring how quickly a food raises blood sugar levels.

Foods with a high glycemic index (a value above 70) will increase Diabestfriends blood sugar levels and insulin levels more quickly than foods with a low glycemic index (a value of 55 or below).

But it should be underlined, the glycemic index is not to determine whether Diabestfriends may or may not consume a fruit, but rather to determine how much is the safe limit for consuming the fruit.

Also read: Knowing the Type of Insulin Syringe Size, Which is the Best?

Can Diabetics Eat Pineapple?

Pineapple is a fat-free fruit that is rich in fiber and vitamins. Fiber is especially important for diabetics, as it helps lower blood sugar levels, reduce cholesterol, and improve digestion. In fact, one cup of fresh pineapple chunks contains 2.2 grams of fiber and only 78 calories.

However, pineapple also has a high glycemic index value compared to other fruits. According to the analysis of Institute of Obesity, Nutrition, and Exercise at the University of Sydney, one fresh pineapple has a glycemic index value of 59, so it is in the moderate category.

However, unsweetened pineapple juice has a much lower glycemic index value because the solid carbohydrates are gone.

For comparison, here’s the glycemic index of some fruits from highest to lowest:

  • Watermelon: 76
  • Pineapple: 59
  • Banana: 51
  • Mango: 51
  • Wine: 49
  • Orange: 43
  • Strawberry: 40
  • Apple: 36
  • Pear: 33
  • Pomelo: 25
  • Cherry: 22

So, can diabetics eat pineapple? Although pineapple has a high glycemic index value, there are several ways to consume it safely. Although eaten in small portions, pineapple can satisfy the desire to eat sweet foods, compared to other fruits, such as apples or grapefruit. So, consuming it in small portions is enough.

If Diabestfriends want to eat pineapple, make sure to eat it in one serving, and eat it with foods that contain protein, such as low-fat cheese or g.reek yogurt.

Diabestfriends are advised to eat protein first before eating pineapple. The reason is, there is evidence that consuming protein beforehand can help slow the increase in blood sugar levels.

However, it would actually be better if Diabestfriends consulted a doctor first before deciding to consume pineapple regularly.

Also read: Dandelion Wild Plants: Rich in Nutrients, Good for Diabetes and Hypertension Patients

Source:

Very Well Health. Can People With Diabetes Eat Pineapple?. August 2020.
Atkinson FS, Foster-Powell K, Brand-miller JC. International tables of glycemic index and glycemic load values: 2008.

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