Fruits that can cause high blood sugar and diabetes if consumed regularly are a concern for those who are at risk or have been diagnosed with diabetes. Many of the common fruits we tend to think of as healthy can be detrimental to our health when eaten in excess or without moderation. Although it’s important to get all the vitamins and energy that we need from sources of natural sugars, it’s also essential to remain aware of the possibilities of developing diabetes from certain fruits.
Bananas: According to medicalnewstoday, Bananas are among those most common fruits, and they are also one of those that may cause high blood sugar if eaten in excess. While one banana contains only 11 grams of sugar, consuming more than two in a day can be a contributing factor to diabetes. (1) If you are struggling with high blood sugar levels, it’s a good idea to limit your banana consumption to only one a day and as part of a balanced diet.
Grapes: Grapes are another very popular type of fruit and can be a major contributor to diabetes if you eat too many of them or drink too much grape juice. Grapes contain fructose, which is a type of sugar that your body breaks down slowly and can result in high blood sugar levels. (2) Consuming about one to two servings or around 40 to 80 grapes daily is still safe for diabetics, but anything beyond that would be excessive.
Apples: Apples are well known for their health-promoting properties, but they can also have a negative impact on blood sugar levels. It is important to note that apples contain a fair amount of sugar, with a large apple containing about 32 grams of fructose. (3) So, if you’re concerned about your blood sugar, it’s a good idea to limit your apple intake to one or two a day.
Raisins: Raisins are a concentrated form of grapes, meaning that they are higher in sugar than grapes. Unfortunately, this means that they can also contribute to high blood sugar levels if eaten in excess. A quarter cup of raisins can contain up to 41 grams of sugar, so it’s best to only enjoy them in moderation. (4)
Oranges: Oranges are a favorite citrus fruit and many of us like to add them to our diets for their high concentration of vitamin C. However, it’s important to keep in mind that oranges also contain high amounts of fructose, with a single orange providing around 15 grams of sugar. (5)
Watermelon: Watermelon is a very popular fruit which contains a lot of sugar, with one cup of sliced melon providing 16 grams. (6) Also, watermelon does not contain much fiber, which can slow down the digestion of the fruit and prevent it from causing a spike in blood sugar levels. That said, it’s still best to eat watermelon in moderation, especially if you’re at risk of diabetes.
Figs: Figs may be a small fruit, but they can still be very high in sugar. A single medium-sized fig can contain up to 8 grams of sugar, with four to five figs providing 30 to 40 grams of sugar. (7)
Mangoes: Similarly to many other fruits, mango contains a good amount of sugar and can cause high blood sugar. In a 100-gram serving, you can expect to find approximately 14.7 grams of sugar, while a mango serving is usually around 250 grams. (8)
Dates: Dates are among the highest sugar-containing fruits, with just three dates providing 26 grams of sugar. (9) That is why it’s best to avoid high consumption of dates if you are at risk of diabetes.
If you are at risk for high blood sugar or diabetes, it’s important to monitor the intake of your fruits. Adding fruits to your diet in a balanced and moderate manner can provide you with added vitamins, minerals, and fiber, which is essential for an overall healthy diet. However, fruits with high sugar content should be enjoyed only in moderation, like on special occasions.
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