Pineapple is a delicious fruit that is loved by many. It is sweet and refreshing, but is it good for diabetics? This article will discuss whether or not pineapple can raise blood sugar levels, the health benefits of pineapple for people with diabetes, and the sugar content in pineapple.
In this Diabetic & Me article you will learn about:
- Can diabetics eat pineapple?
- What are the benefits of eating pineapple?
- Does pineapple raise or lower blood sugar levels?
Can Diabetics Eat Pineapple?
There are mixed reports on whether or not pineapple is good for people with diabetes. Pineapple contains fructose, which can worsen the effects of diabetes in some people. However, the sugar content in pineapple is not that high. Most fresh pineapples contain about 13 grams of total carbohydrates per serving size (which can be one cup).
Pineapple also contains bromelain, which may help improve blood glucose control by reducing elevated blood glucose levels after eating foods with more simple carbohydrates like bread. Bromelain has been shown to have potential antihyperglycemic effects because it acts as an “insulin mimetic” agent. It helps insulin do its job easier at removing excess sugar from your body while lowering oxidative stress on beta cells.
How Much Sugar Is in 100g of Pineapple?
A three-ounce cut has 8.3 grams of sugar, while a cup of pineapple chunks has 16.3 grams.
To put that into context, a fresh pineapple weighs around 1kg and only has 10% sugar content on average. So 30-50g is a reasonable serving size for a diabetic to not raise your blood sugar levels too fast and too high.
Pineapple is on the medium side of the glycemic index, so it's not too high or low for people with diabetes. It is best to eat pineapple with other foods that have a lower glycemic index, such as nuts and cheese if you can afford the calories.
The best options are raw or frozen pineapple as they are considered fresh pineapple and contain less sugar than canned pineapple which mostly contains sugary syrup or pineapple juice which can contain added sugar that affect blood sugar levels and does not benefit a healthy diet.
Drinking pineapple juice can cause blood glucose levels to spike even if it's unsweetened pineapple juice.
The following nutrients are contained in a one-cup portion (165 grams) of raw pineapple chunks:
- 74 calories
- 1 g protein
- 0 g fat
- 2 mg sodium
- 19.5 g carbohydrates
- 2 g fiber
- 0 ug vitamin D
- 28 mg vitamin C
- 206 mg potassium
What Are The Benefits of Eating Pineapple?
The benefits of eating pineapple are that it can calm down inflammation or an allergic reaction. It is also shown to help improve blood glucose control after eating another food made with simple carbohydrates like bread and may have anti-inflammatory properties.
1. Pineapple is Fibrous
Pineapple is a sweet fruit but is also a low-fat, high-fiber fruit with important vitamins and minerals. Fiber is particularly helpful for people with diabetes since it may help to reduce blood sugar, cholesterol, and bowel movements.
2. Medium-Glycemic Fruit
The Glycemic Index measures how food products with carb-laden contents like pineapple and sugar regulate blood sugar levels. Pineapples are a medium-glycemic food that causes a slight rise in blood sugar levels and drops in weight.
3. May Ease Symptoms of Arthritis and Inflammation
Too much inflammation can lead to some diseases, too heart disease diabetes type 2 diabetes, dementia. A diet made of anti-inflammatory food products can be useful in reducing inflammation. According to a study, bromelain is the reason behind the anti-inflammatory properties of pineapple.
4. Contains Disease-Fighting Antioxidants
Pineapples are an antioxidant that may reduce health problems as cancer develops and heart disease increases. An antioxidant is a compound whose molecule supports the body in combatting oxidative stress. And a healthy lifestyle could help curb the risk of chronic diseases.
5. Manganese in Pineapple May Promote Healthy Bones
One cup of pineapple contains about 86% of manganese daily recommended intake. Manganese helps reduce osteoporosis and improves overall health. It is also necessary to keep bones healthy and can help reducing inflammation.
6. May Reduce The Risk of Cancer
Many studies show that pineapple and bromelain can decrease cancer risk by reducing oxidative stress and reducing inflammation.
8. May Boost Immunity and Suppress Inflammation
Pineapples contain various vitamins, minerals, and enzymes like bromelain and vitamin C which collectively improve immunity and combat inflammation.
Does Pineapple Raise Blood Sugar?
Yes, pineapple does raise blood sugar levels. Therefore, diabetics are advised to eat pineapple with other food products that have low glycemic indexes. Diabetic patients should consult their doctor before eating any fruit so they can receive the correct dietary advice personally.
Pineapple has a medium-glycemic index which may be helpful in regulating blood sugar levels. However, it is best not to eat large portions of fruits at one time since many contain high amounts of simple sugars like fructose and glucose. This will only spike your blood sugar level without supplying you with nutrients or fiber.
Can Pineapple Help Lower Blood Sugar?
Yes, eating pineapple does help to reduce blood sugar levels by slowing down the absorption of food and providing a steady release of sugars. It's important to follow up with other healthy lifestyle choices like sticking to an appropriate meal plan and physical activity while eating pineapple; otherwise, we can't attribute success solely to the pineapple.
How Much Pineapple Can a Diabetic Have?
It's hard to give a definitive answer as it depends on how much pineapple is eaten. However, many sources say that 100g of pineapple has about the same effect as a single slice of cake.
The whole pineapple has a lower glycemic index than just the pineapple juice, so it is better to eat an entire fresh fruit. However, if you don't have access to fresh pineapples then bottled or canned pineapple will do as well. It's important not to make this a daily habit though because canned or bottled pineapple contains more sugar content.
Tips On How to Eat More Fruit and Vegetables If You Have Diabetes
Here are a few basic tips on how to eat more fruit and vegetables:
- Make a juice out of a variety of fruits and vegetables. I prefer vegetables as they don't elevate my blood sugar levels.
- Include a proportion of salads, vegetables, or fresh fruit in every meal. Try to eat at least one serving per day.
- Add some extra fiber to your breakfast cereal by adding chopped apple. It will also make it taste very good!
- Mix the fruits and veggies with something you enjoy like yogurt or oatmeal.
- Eat fruit as a snack, it's much better than chips!
- Swap fries for sweet potato fries when you eat out at fast-food restaurants.
- Eat a variety of fruits and vegetables. The range from dark leafy greens to brightly-colored berries is very wide, so why not try something new every week!
- Try cooking the fruit and vegetables: preparation methods such as roasting, grilling, stir-frying, and air-frying can add flavor and freshness to these healthy foods. Make sure to use healthy cooking oils.
- Experiment with condiments: dressings, dips, or salsas can be used to transform your plate by introducing both flavor and nutrients. Experiment with different recipes for sauces such as those containing turmeric or ginger roots which have healing properties as well as many health benefits such as improved brain function.
Pineapple is a delicious, nutritious fruit that can be enjoyed by many people with diabetes. It contains many essential vitamins and minerals which are good for your health in general, and it also has the benefit of regulating blood sugar levels. However, pineapples do contain high amounts of sugars so people with diabetes should consult their doctor before eating any fruits or vegetables to receive personalized advice on what foods they should eat based on their individual needs.
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