World Diabetes Day 2022- 6 Fruits That Are Worst If You Have Diabetes

World Diabetes Day provides an opportunity to raise awareness of diabetes as a global public health issue and what needs to be done, collectively and individually, for better prevention, diagnosis and management of the condition.

Sweet news! Fruit is dietitian-approved for people with diabetes. The secret to enjoying it without blood sugar spikes is to avoid extra-sugary "fruit" impostors.

# Sweetened Dried Fruit

While they may seem innocent, some dried fruits can be deceptively sweet. That’s because food manufacturers add white sugar after the drying process to counteract any bitterness. One-quarter cup of dried cranberries, for example, has 28 grams more sugar—the equivalent of a whopping seven teaspoons—compared to the same amount of fresh cranberries.

# Fruit Cocktail

It’s not the peaches, pears, grapes, pineapple and cherries you that need to be wary of—it’s the corn syrup and sugar that’s added to most versions of canned fruit salad. This added ingredient can up the sugar by 33%! To avoid the extra rush, look for those that say “No sugar added” on the label or make your own high fiber fruit salad instead.

# Fruit Snacks

Popular with kids, these candy-like gummies come in deceivingly cute fruit shapes. Yes, they contain some real fruit in the form of puree, but it comes alongside an added glucose-spiking trio of fruit juice, corn syrup and sugar. Another reason to avoid them: the sticky, waxy consistency makes the sugar difficult to remove from the crevices of teeth, leaving you more prone to cavities.

# Fruit Juice

It’s true that fruit juices are often packed with good-for-you nutrients such as vitamin C and potassium. But that doesn’t mean they’re a great option for people with diabetes. The reason? Fruit juice—even the “100% real juice” and “no sugar added” kinds—are missing fiber, a slow-to-digest carbohydrate that helps dull rises in blood sugar. For a truly hydrating option, try fruit-infused water instead.

# Fruit Smoothies

Unlike real fruit, these drinks usually contain zero blood-sugar-balancing fiber. That’s because most are made with water and natural sugar pulled from fruit, not the fibrous roughage. Bottled, premade versions can be even worse because manufacturers often add extra sugar, too.

To enjoy the benefits with the glucose spikes, blend a healthier smoothie at home using whole frozen or fresh fruit and sweetening with one-half of a banana (instead of juice or straight sugar) instead.

# Canned Pineapple

If you opt for versions packed in syrup, you’ll get a whopping 27 grams of added sugar. People with diabetes have good reason to steer clear of pineapple canned in its own juice, too.

The reason? Fresh pineapple has almost 10 grams less sugar and nearly five times more vitamin C, which is linked to increased insulin sensitivity.