When you have diabetes, you know how important it is to take care of your diet, considering the fact that the food you eat plays a major role in maintaining blood sugar levels and body weight. For example, fruits such as pineapple can be a part of your healthy diet, yet many people with diabetes try to avoid this nutritious food mainly because of its presumed effect on blood sugar.
Pineapple is a good source of vitamins, minerals, and fibre, which is especially important to diabetics. Studies show that a fibre-rich food can help lower blood sugar, reduce cholesterol, regulate bowels, and aid weight management by inducing satiety and decreasing absorption of macro-nutrients. Eating a diet rich in fibre has been shown to reduce belly fat that accumulates around waistlines and puts you at an increased risk of several chronic health issues. However, pineapple also has a relatively hypoglycemic index ranking compared to other fruits, so moderation is the key here as with other foods.
Meanwhile, an analysis from the Institute of Obesity, Nutrition, and Exercise at the University of Sydney, found that fresh whole pineapple has a GI ranking of 59, placing it at the lower end of the moderate range. But the GI ranking of unsweetened pineapple juice is far lower because of the removal of solid carbohydrates. This means fresh or frozen pineapple generally contains a lower amount of carbs per serving.
How to eat pineapple safely with diabetes
It is suggested to combine pineapple with foods that have a low or medium glycemic index score to avoid spikes in blood sugar. Pairing pineapple with a protein, such as low-fat cottage cheese or Greek yogurt, is a healthy option.
Other good food options to pair with pineapple include:
- Whole wheat bread
- Converted rice
- Rolled or steel cut oatmeal
If you love pineapple and considering including the fruit in your meal, try to stick to one portion and have it with good food or protein. It’s all about making smart dietary choices, which means balancing your food intake. Doing this will help you lose and maintain weight, avoid fluctuations in blood sugar, improve diabetes control, lead a healthier life over the long-term.