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Tropics like it's hot! With this delicious fruit you feel like on vacation, but without annoying sunscreen and airport security.
But is pineapple compatible with diabetes? Luckily yes – more or less! When eaten in moderation and paired with a protein, this prickly fruit does not increase your blood sugar.
From the Atkins days to the keto madness, you probably know that treating diabetes means finding carbohydrates. Monitoring your carbohydrate intake can help you control your weight and keep your blood sugar under control.
How to control your carbohydrate intake
The soil is not lava – it's sugar! Step one toward a diabetes-friendly diet is to avoid high-processed sugary snacks at all costs. Natural sugar is okay in moderation, but eating excess sugar can lead to an increase in blood sugar and weight gain.
Take, for example, the potato. This master of deception may not taste very sweet, but all that strength turns into glucose as digested, which quickly raises your blood sugar. And you thought his party trick would turn into fries or fries!
What about fruit?
A proper serving of fruit for diabetics does not contain more than 15 grams of carbs. So you can really eat any fruit as long as you count your carbohydrates. A cup of pineapple equals 15 grams of carbohydrates. That's half a cup of unsweetened pineapple juice.
Count your carbohydrates and regularly test your blood sugar to see how much sugar enters your bloodstream. Everyone has a different tolerance for how much sugar they can consume. To find out how many grams of fruit per day are best for you, contact your doctor or nutritionist.
Glycemic index and glycemic load
Besides counting carbohydrates, you can also take into account the glycemic index (GI) and blood sugar. Load (GL) the foods you eat. The glycemic index (GI) measures how fast carbohydrates in a given food increase blood sugar. Glycemic load considers how fast glucose enters the bloodstream and how much glucose can be delivered per serving.
Low GI and low GL foods are best for controlling blood sugar levels.
Everything that has a GL below 10 is great, and anything over 10 should be eaten or avoided in moderation.
Low GI foods (55 and below)
- These foods are slowly digested and processed and do not cause blood sugar spikes. For example, kidney beans have a low GI of 24.
Medium GI foods (56-69 GI)
- These foods are best consumed in moderation and in smaller portions because they can increase your blood sugar. Pineapple is considered a medium-sized fruit with a GI of 59 and a GL of 6.
High GI foods (over 70)
- These foods increase blood sugar rapidly. For example, cornflakes are high and 81 on the GI scale.
The mature factor
Not all pineapples are the same. When the fruit is very ripe, the GI is higher as the maturation process increases the natural sugar. Normally a ripe pineapple does not make much difference in how it affects your blood sugar compared to a not so ripe one, but there is something to keep in mind.
Pineapple is a type for special occasions of fruit because of its moderate effect on blood sugar. Consume it in smaller portions and in moderation.
What You Should Avoid
Fresh pineapple is natural and by far the best way to enjoy the fruit.
Beware of processed pineapple – that is canned, dried, juiced and often frozen. These forms deprive the fruits of their natural nutrients and usually contain added sugars.
My, what a fine apple pineapple is. Say that ten times fast!
What makes pineapple so great?
- fiber. Longer feeds and slows down sugar intake, preventing blood sugar spikes.
- Vitamins A, B, and C. Powerful antioxidants designed to prevent chronic conditions such as heart disease and some cancers.
- manganese. An essential nutrient that promotes bone health and wound healing.
- bromelain. a unique pineapple digestive enzyme.
A unique digestive enzyme for pineapple is bromelain. No, this is not a new Cologne for brothers, but an enzyme that can improve cardiovascular health, relieve arthrosis and fight cancer.
Further research is needed to substantiate these findings.
While this Pina Colada transports your blood sugar to Spike Town, pairing fresh pineapple with a protein or healthy fat gives you the best results.
For example, adding pineapple to Greek yoghurt or preparing pork loin with pineapple salsa slows down sugar intake and keeps blood sugar levels under control.
However, do not forget to monitor your blood sugar beforehand and after drinking it to see how it affects you.