Is pineapple beneficial for people with diabetes?

Pineapple has an impact on blood glucose levels more than other fruits; however, a diabetic can still include it into a nourishing diet plan. Fruit comprises carbs and thus spikes the sugar levels. On the other hand, the American Diabetes Association (ADA) state that diabetic is known to derive benefit from adding fruit in their meals. Fruits are an exceptional source of nutrients, such as vitamins, minerals, and dietary fibers. In this article, you can know about is pineapple good for diabetics and how best pineapple can be incorporated into a diabetic diet. Read this blog to know “Can people with diabetes eat pineapple?”

Is Pineapple Healthy for Diabetics?

Fruits can be a healthy option for diabetics. Pineapple is nourishing but might be high on the glycemic index scale. Fresh pineapple can be an improved choice as compared to dried, canned, or juiced pineapple.

Pineapple is a fat-free food containing high amounts of vitamins and fibers. Fiber is chiefly significant for diabetics as it may assist to reduce blood glucose, lessen the levels of cholesterol, and regulate bowel movements. In truth, a single, 1 serving of pineapple provides about 2.2 grams of fiber and 78 calories.

On the other hand, pineapple also has a comparatively high GI ranking than other fruits. The GI ranking of fresh whole pineapple is 59. In contrast, unsweetened pineapple juice contains a lower GI ranking owing to the deduction of solid carbs in pineapple. Tinned fruit in juice contains relatively the same GI ranking as fresh pineapple. Tinned pineapple found in syrup is merely a “no-no” for any person with diabetes.

Pineapple stacks up to other fresh fruits on the GI scale (ranking from high to low):

  • Watermelon: 76
  • Pineapple: 59
  • Banana: 51
  • Grapes: 49
  • Strawberries: 40
  • Apple: 36
  • Grapefruit: 25

If any person has diabetes, he or she can consume any food, like pineapple or other fruit, but one thing that is to be considered is how a person consumes particular food fits in with the rest of the lifestyle and meal plan. The type of diabetes a person is suffering from can also have an effect.

Diabetics should:

  • Consume a healthy and balanced diet.
  • Maintain a record of what food a person consumes, particularly carbs.
  • Have an exercise plan that corresponds to carb consumption and medicine usage.

There are 3 major ways of balancing diet with type 2 diabetes:

  • carb counting
  • the plate method
  • the glycemic index (GI)

Carb Counting for Pineapple

Many people with diabetes count their carbohydrate intake every day because carbs are responsible for raising blood sugar levels. To keep glucose levels within a healthy range, you need to have a steady intake of carbs throughout the day. When carb counting, most people aim for 45–60 grams (g) of carbs per meal and 15–20 g of carbs per snack, depending on calorie goals for the day. But, the amount will also vary depending on individual factors, such as medications and exercise levels. A healthcare provider or dietitian can help you make a plan after identifying how many carbs you need.

Balancing carbohydrates signifies that an individual may take in what he or she likes, but he or she requires ensuring the total number of carbs lies within a specific range. As a result, if one high-carb constituent such as pineapple is incorporated in a meal, the person may require fulfilling it without a potato or a bread piece. This makes sure that the person has the right number of carbohydrates in pineapple.

Juicing a fruit partially removes its fibres, which signifies that sugar from juice would get in the blood more rapidly as compared to the sugar obtained from whole fruit. When a large glass of pineapple juice is consumed, it likely triggers a glucose increase even though the juice contains labels of “unsweetened” or “100 per cent juice.”

 

The Plate Method

Few individuals manage their diet by stabilizing the types of foods available on their plates. Beginning with a 9-inch plate, the Centers for Disease Control and Prevention (CDC) suggest filling it using:

  • ½ non-starchy veggies like carrot, salads, or broccoli
  • ¼ lean protein like egg, chicken, or tofu
  • ¼ grain or starchy food such as potato, whole grains, or pasta

Along with the plate, the ADA recommends the incorporation of a medium-sized piece of fruit or a cup of fruit, as well as low-fat dairy.

Monitoring the Glycemic Index 

Whether a person is counting carbs or making use of the plate method, the GI helps a person to choose whether or not pineapple is a correct choice, and if so, in which form. GI is a way by which foods are given ranks as per how rapidly they spike the blood glucose. Glucose has a GI of 100, while water has a score of zero.

Factors that add to the GI score include:

  • fibre content
  • sugar and starch content
  • ripeness
  • cooking method
  • the amount and kind of processing
  • the range of fruit or particular canned or other product

If a particular food item has a high GI, it may raise the blood glucose swiftly. A person can still consume these foods, but he or she must balance them with the help of some low glycemic food items at meals. Fruits might be too sweet, but they also are composed of fibre, which decreases their digestion process and is less expected to result in a sugar spike. Therefore, they do not always score high on the GI scale.

Other factors that have an influence on the GI score are ripening as well as processing. Both of these enhance the amount of sugar the fruit may liberate, and how rapidly the body absorbs it.

Consequently, whole fruits have a lower score as compared to juice, as well as ripe fruit has a higher GI score as compared to unripe fruit. GI also gets affected by the other food constituents present in the same meal.

For a diabetic person, foods with a lower GI score are generally the best options in comparison to those that score high. Many fruits have low GI scores, signifying that they have an effect on the levels of blood glucose less than other foods. These scores are expected to go low as the fruit comprises fructose and fibre, which aid the body digest carbs more gradually, causing more stable blood glucose levels with time.

It is recommended to consume pineapple in moderation, or can be paired with protein or beneficial fat like nuts, seeds, or an avocado; to restrict the fruit’s effects on blood glucose levels.

Pineapple contains vitamin C and manganese in good amounts. In addition, the fruit is rich in vitamins A, B, fibre, and a compound named bromelain, which is found to exert many health benefits. All such factors make pineapple a wholesome addition to a diabetes-friendly diet.

Health Benefits of Pineapple

Are pineapples bad for diabetics? Pineapple is a sweet yet delicious fruit packed with essential nutrients. One thin slice of pineapple offers 26.8 mg of vitamin C. Adult females require 75 mg of vitamin C per day, as well as adult males, require 90 mg. Vitamin C is fundamental for preserving a strong immunity, among other functions.

In addition, pineapple comprises magnesium, calcium, vitamin A, phosphorus, potassium, folate, as well as several antioxidants that may improve overall health. On the other hand, it might also contain sugar that should be accounted for in the everyday allowance for carbohydrates.

How to Serve Fresh Pineapple?

The most nourishing choices are raw or frozen pineapple.

  • Are canned pineapples healthy? Cupped, canned, or processed fruit is composed of extra sugar, chiefly when the fruit is in syrup. If the canned one is the only available choice, a person can look out for canned in water, besides syrup.
  • Opt for raw or frozen pineapple in place of pineapple juice or dried pineapple, which usually is composed of additional sugar and can bring about spikes in blood sugar levels.
  • A person can try pineapple as a dessert after consuming low-GI foods like brown rice, beans, lean proteins, barley, healthful fats, whole-grain pasta or bread, and rolled oats.

The easiest way to prepare pineapple serving is to eat it in raw form, as a side dish or dessert. Or a person can try grilling it and incorporating it with the main meal, like the majority of Asian and island cuisines.

Summary

A person with diabetes can consume pineapple in moderation as well as part of a healthy and balanced diet. Opt for fresh pineapple or canned pineapple without the extra sugar. As fresh pineapple sugar content is almost negligible. Avoid any sugary syrup or rinse the syrup before consuming it. While consuming dried pineapple or ingesting pineapple juice, take care that the sugar in a pineapple would be higher than a smaller serving. If a person is including pineapple into his or her diet for the very first time since diagnosis, track any alterations in the blood glucose levels. If pineapple affects his or her sugar levels considerably, a person can consider a smaller serving or consume it with a lower carb meal.

FAQs:

How pineapple is good for my heart?

Pineapple is a good source of natural antioxidants. These lessen the risk of chronic ailments like heart problems, diabetes, or certain cancers.

Is there any role of pineapple in weight loss?

Pineapple contains the enzyme bromelain, with powerful anti-inflammatory, and weight loss properties.

Can pineapple be eaten at night?

Regularly eating this sweet fruit before bed helps a person fall asleep fast and stay asleep longer. As the fruit helps in boosting the melatonin levels, helping a person fall asleep more easily.

Is too much pineapple bad for you?

Eating too many pineapples can result in tenderness of the mouth as the fruit is a great meat tenderizer. Also, other signs can be seen like nausea, vomiting, loose stools, acidity, or abdominal pain because of its high vitamin C content.

References:

  1. https://www.healthline.com/health/diabetes/pineapples-and-diabetes#bottom-line
  2. https://www.verywellhealth.com/pineapple-carb-counts-health-benefits-1087567
  3. https://www.medicalnewstoday.com/articles/324978#how-to-eat-pineapple

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