Table of ContentsView AllTable of ContentsFruit and DiabetesHealth BenefitsPineapple vs. Other FruitsEnjoying Pineapple
Table of ContentsView All
View All
Table of Contents
Fruit and Diabetes
Health Benefits
Pineapple vs. Other Fruits
Enjoying Pineapple
Pineapple is good for people with diabetes because it is packed with vitamins, minerals, and fiber. Pineapple (and other fruits) naturally contains sugar and carbohydrates that can raise blood sugar. However, that doesn’t mean you have to avoid it.
The key is to be mindful of portions and eat it in moderation if you want to include pineapple in your diet.
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The Myth About Fruit and Diabetes
It’s a myth that people with diabetes need toavoid fruit.Fruit is an important source of vitamins, minerals, and fiber. Avoiding fruit can deprive your body of much-needed antioxidants, folate,flavonoids, and potassium.
If you have diabetes, you can eat fruit. However, since fruit containscarbohydrates, you need to limit your intake. Carbohydrates are the macronutrients that affect your blood sugar the most.
The amount of carbohydrates varies from one fruit to another. It might be surprising, but some “less sweet” fruits have more carbs than sweeter ones.
Carbohydrate values are measured using theglycemic index (GI). The GI of carbohydrate foods ranks how fast it will raise your blood sugar level. High-GI foods (with a ranking over 70) will raise your blood sugar and insulin levels faster than low-GI foods (55 or under).
Ultimately, it’s not about whether you can eat fruit but how much fruit you eat as part of theeating planyour healthcare provider recommends you follow.
1:49Click Play to Learn About Low Glycemic Fruit
1:49
Click Play to Learn About Low Glycemic Fruit
Health Benefits of Pineapple
Pineapple is a fat-free food that’s rich in fiber and nutrients.Fiber is very importantfor people with diabetes because it can help to lower blood sugar, reduce cholesterol, and regulate bowel function.
A one-cup serving of fresh pineapple has 2.2 grams of fiber and only 78 calories. It is an excellent source of vitamin C, manganese, copper, and vitamin B6.
Pineapple also contains:
However, pineapple also has a somewhat higher GI ranking compared to other fruits. Fresh pineapple has a GI ranking of 59, which falls on the low end of the moderate range.
Unsweetened pineapple juice has a far higher GI ranking (meaning a higher number) because the solid carbohydrates have been removed.Canned pineapple in natural juice has about the same GI ranking as fresh pineapple.
However, pineapple canned in syrup should be avoided if you have diabetes because the added sugar from the syrup makes it a higher-GI food.
Is Pineapple Good for Weight Loss?
Here is how pineapple compares to other fresh fruits on the glycemic index, ranked from high to low:
How to Enjoy Pineapple if You Have Diabetes
Even though it has a higher GI ranking, you can still eat pineapple if you have diabetes—you just need to be mindful of the serving size.
If you love pineapple, stick to one portion (1/2 cup canned or 3/4 cup fresh) and pair it with a protein like low-fat cottage cheese or Greek yogurt or healthy fats like nuts to lower the total GI value of the snack or meal. You can also add pineapple to a chicken stir-fry for a little pop of sweetness.
If you’re making pineapple part of a meal (such as grilled pork and pineapple), consider eating the protein first. There is some evidence that eating in this order may slow the rise in your blood sugar.
Summary
People with diabetes do not have to avoid fruit, including pineapple. While pineapple does have natural sugar and carbs, you can enjoy it in moderation as part of a balanced diet. You’ll get the many health benefits it offers and still be able to keep yourblood sugar levels in range.
Your healthcare provider or registered dietitian can help you work out how to incorporate fruit into your eating plan.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association.What are the best fruit choices for people with diabetes?.American Diabetes Association.Get smart on carbs.Shukla A, Iliescu R, Thomas C, et al.Food order has a significant impact on postprandial glucose and insulin levels.Diabetes Care.2015; 38(7):e98-e99. doi:10.2337/dc08-1239Centers for Disease Control and Prevention.Manage blood sugar.U.S. Department of Agriculture FoodData Central.Pineapple, raw.University of Sydney.Glycemic index research and GI news.USDA.Pineapple juice, 100%.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association.What are the best fruit choices for people with diabetes?.American Diabetes Association.Get smart on carbs.Shukla A, Iliescu R, Thomas C, et al.Food order has a significant impact on postprandial glucose and insulin levels.Diabetes Care.2015; 38(7):e98-e99. doi:10.2337/dc08-1239Centers for Disease Control and Prevention.Manage blood sugar.U.S. Department of Agriculture FoodData Central.Pineapple, raw.University of Sydney.Glycemic index research and GI news.USDA.Pineapple juice, 100%.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Diabetes Association.What are the best fruit choices for people with diabetes?.American Diabetes Association.Get smart on carbs.Shukla A, Iliescu R, Thomas C, et al.Food order has a significant impact on postprandial glucose and insulin levels.Diabetes Care.2015; 38(7):e98-e99. doi:10.2337/dc08-1239Centers for Disease Control and Prevention.Manage blood sugar.U.S. Department of Agriculture FoodData Central.Pineapple, raw.University of Sydney.Glycemic index research and GI news.USDA.Pineapple juice, 100%.
American Diabetes Association.What are the best fruit choices for people with diabetes?.
American Diabetes Association.Get smart on carbs.
Shukla A, Iliescu R, Thomas C, et al.Food order has a significant impact on postprandial glucose and insulin levels.Diabetes Care.2015; 38(7):e98-e99. doi:10.2337/dc08-1239
Centers for Disease Control and Prevention.Manage blood sugar.
U.S. Department of Agriculture FoodData Central.Pineapple, raw.
University of Sydney.Glycemic index research and GI news.
USDA.Pineapple juice, 100%.
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