As summer peaks, the demand for juicy pineapple is as high as ever. However, due to its sugar content, overeating this tropical fruit can lead to high blood sugar levels. Still, you can consume any water-rich fruit that is low in sugar, like oranges and pineapples, to reap their maximum health benefits. From reducing inflammation to staving off diabetes, pineapple can help benefit your health in multiple ways.

What you need to know:

Understanding diabetes and dietary needs
The nutritional profile of pineapple
Glycemic index of pineapple
Effect of pineapple on blood sugar levels

Understanding diabetes and dietary needs

Diabetes is a chronic medical condition in which the body has excessively high blood glucose levels due to its inability to produce or synthesize insulin. It requires daily treatment and management to prevent further damage to other organs, such as the heart, kidneys, nerves, and eyes. Anyone can develop diabetes, and the causes can vary from a sedentary lifestyle to a genetic defect.

However, eating and staying healthy can help you avoid diabetes. The key is to opt for a balanced diet that includes nutrient-dense foods. Lean proteins, healthy fats, and fruits can stabilize blood sugar levels. Some of the best foods for avoiding diabetes are whole wheat bread, leafy green vegetables, and legumes. These foods are generally low in added sugars and high in fiber, making them excellent choices.

The nutritional profile of pineapple

Pineapple is a tasty, nutrient-rich fruit that is very low in calories. 100 grams of pineapple gives you:

Protein: 0.9 grams
Calories: 82.5 kilocalories
Carbs: 21.6 grams
Fiber: 2.3 grams
Fat: 0.2 grams
Thiamine: 0.13 milligrams
Vitamin B6: 0.19 milligrams
Vitamin C: 78.9 milligrams
Copper: 0.18 milligrams
Manganese: 1.5 milligrams

Pineapples are also rich in certain necessary nutrients such as:

Riboflavin
Vitamin B-6
Folates
Magnesium
Potassium
Antioxidants like beta-carotene
Pantothenic acid
Enzymes like bromelain

Nutritional benefits of pineapple for people with diabetes

Here are some nutritional benefits of consuming pineapple for people with diabetes:

Vitamin C and immune system support

Pineapples have been a go-to healthy fruit for their immunity-boosting properties for centuries. Pineapple can lower the risk of viral and bacterial infections and increase white blood cell count when consumed regularly.

Relief from arthritis

Pineapples are rich in bromelain, a nutrient with anti-inflammatory properties that can reduce arthritis symptoms.

Improved bone health

Pineapple is rich in copper, almost providing 20% of the required daily intake with every cup of pineapple. While calcium is necessary for bone health, copper is vital for preventing the absorption of broken-down bone cells into the blood. They are also rich in manganese, which increases the mineral density in your bones, leading to stronger bones.

Glycemic index of pineapple

Food items with a high GI score can raise your blood sugar levels. The GI value of pineapple is between 43 and 66, depending on its variety. This means consuming them won’t instantly increase your blood sugar levels. However, some factors play a part in this score, like:

The stage of ripeness, with a riper pineapple registering a higher GI
The method of preparation matters, as pineapple juice tends to have a higher GI than raw fruit.
The form in which it is consumed also plays a role. For instance, canned pineapple, especially with added sugar, features a higher GI than raw pineapple.

Effect of pineapple on blood sugar levels

If you have diabetes and are wondering whether you can have pineapple, the answer is yes! It can be enjoyed in moderation. Fruits like pineapple are very good for people with diabetes and can be included in your daily diet, provided you are mindful.

Eat pineapple with high-fiber, protein-rich, or healthy fat foods or those with low glycemic index (GI) scores. Fruits are a healthier substitute for candies and sweets, with high GI scores and minimal nutritional benefits. They are packed with various vitamins and minerals, making them suitable for a balanced and nutritious diet for individuals with diabetes.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

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