Is Pineapple Beneficial for People with Diabetes?

Last updated on September 9th, 2022

Pineapple has an impact on blood glucose levels more than other fruits; however, a diabetic can still include it in a nourishing diet plan. Fruit comprises carbs and thus spikes sugar levels. On the other hand, the American Diabetes Association (ADA) states that diabetic is known to derive benefits from adding fruit to their meals. Fruits are an exceptional source of nutrients, such as vitamins, minerals, and dietary fibers. In this article, you can know about is pineapple good for diabetics and how best pineapple can be incorporated into a diabetic diet. Read this blog to learn more about the topic: “Can people with diabetes eat pineapple?”

Nutritional Value of Pineapple

According to the United States Department of Agriculture, 100 grams of raw pineapple contains the following nutrients. An interesting thing to note is that as the pineapple ripens, its natural sugar content increases.

Is Pineapple Healthy for Diabetics?

Fruits can be a healthy option for diabetics. Pineapple is nourishing but might be high on the glycemic index scale. The answer to the question of whether pineapple is healthy for diabetics is yes but with conditions. Ripe pineapple is filled with natural sugar, making it a medium-glycemic food. Therefore, a small quantity of pineapple occasionally can be accommodated in your diet plan. By small quantity, we mean half a cup. However, pineapple shouldn’t be a go-to fruit for diabetes patients. Also note fresh pineapple should be your choice and not dried, canned, or juiced pineapple.

Pineapple is a fat-free food containing high amounts of vitamins and fibers. Fiber is chiefly significant for diabetics as it may assist in reducing blood glucose, lessening cholesterol levels, and regulating bowel movements. In truth, a single serving of pineapple provides about 2.2 grams of fiber and 78 calories. Therefore this much amount of fruit can be consumed occasionally. Moreover, a study published by the National Institute of Health shows fruits like pineapple tend to inflict a higher blood glucose response and have comparatively much less fiber content, increasing the chances of a blood sugar spike.

On the other hand, pineapple also has a comparatively higher GI ranking than other fruits. The GI ranking of fresh whole pineapple is 59. In contrast, unsweetened pineapple juice contains a lower GI ranking owing to the deduction of solid carbs in pineapple. Tinned fruit in juice contains relatively the same GI ranking as fresh pineapple. Tinned pineapple found in syrup is merely a “no-no” for any person with diabetes.

Pineapple stacks up to other fresh fruits on the GI scale (ranking from high to low):

• Watermelon: 76
• Pineapple: 59
• Banana: 51
• Grapes: 49
• Strawberries: 40
• Apple: 36
• Grapefruit: 25

If any person has diabetes, he or she can consume any food, like pineapple or other fruit, but one thing that must be considered is how a person consumes particular food fits in with the rest of the lifestyle and meal plan. The type of diabetes a person is suffering from can also have an effect.

Diabetics should:

• Consume a healthy and balanced diet.
• Maintain a record of what food a person consumes, particularly carbs.
• Have an exercise plan that corresponds to carb consumption and medicine usage.

There are 3 major ways of balancing diet with type 2 diabetes:

• carb counting
• the plate method
• the glycemic index (GI)

Also Read: Is coconut water good for type 2 diabetics?

Carb Counting for Pineapple

Many people with diabetes count their carbohydrate intake every day because carbs are responsible for raising blood sugar levels. To keep glucose levels within a healthy range, you need to have a steady intake of carbs throughout the day. When carb counting, most people aim for 45–60 grams (g) of carbs per meal and 15–20 g of carbs per snack, depending on calorie goals for the day. But, the amount will also vary depending on individual factors, such as medications and exercise levels. A healthcare provider or dietitian can help you make a plan after identifying how many carbs you need.

Balancing carbohydrates signifies that an individual may take in what he or she likes, but he or she must ensure the total number of carbs lies within a specific range. As a result, if one high-carb constituent such as pineapple is incorporated into a meal, the person may require fulfilling it without a potato or a bread piece. This ensures that the person has the right number of carbohydrates in pineapple.

Juicing a fruit partially removes its fibres, which signifies that sugar from juice gets into the blood more rapidly as compared to the sugar obtained from whole fruit. When a large glass of pineapple juice is consumed, it likely triggers a glucose increase even though the juice contains labels of “unsweetened” or “100 per cent juice.”

The Plate Method

Few individuals manage their diet by stabilizing the types of foods available on their plates. Beginning with a 9-inch plate, the Centers for Disease Control and Prevention (CDC) suggest filling it using:

• ½ non-starchy veggies like carrots, salads, or broccoli
• ¼ lean protein like egg, chicken, or tofu
• ¼ grain or starchy food such as potato, whole grains, or pasta

Along with the plate, the ADA recommends the incorporation of a medium-sized piece of fruit or a cup of fruit, as well as low-fat dairy.

Also Read: Is Diabetes Reversible Possible?

Monitoring the Glycemic Index 

Whether counting carbs or using the plate method, GI helps a person decide whether pineapple is a correct choice and, if so, in which form. GI ranks foods according to how rapidly they spike blood glucose. Glucose has a GI of 100, while water has a score of zero.

Factors that add to the GI score include:

• fibre content
• sugar and starch content
• ripeness
• cooking method
• the amount and kind of processing
• the range of fruit or particular canned or other product

If a particular food item has a high GI, it may raise blood glucose swiftly. A person can still consume these foods, but he or she must balance them with some low-glycemic food items at meals. Fruits might be too sweet, but they also are composed of fiber. Fiber decreases their digestion process and is less expected to result in a sugar spike. Therefore, they do not always score high on the GI scale.

Other factors that have an influence on the GI score are ripening as well as processing. Both of these enhance the amount of sugar the fruit may liberate and the rate at which the body absorbs it rapidly.

Consequently, whole fruits have a lower score compared to juice, and ripe fruit has a higher score compared to unripe fruit. GI is also affected by the other food constituents present in the same meal.

For a diabetic person, foods with a lower GI score are generally the best options compared to those that score high. Many fruits have low GI scores, signifying that they have a less significant effect on blood glucose levels than other foods. These scores are expected to go low as the fruit comprises fructose and fibre, which aid the body in digesting carbs more gradually, causing more stable blood glucose levels with time.

It is recommended to consume pineapple in moderation. To restrict the fruit’s effects on blood glucose levels, it can be paired with protein or beneficial fats like nuts, seeds, or avocado.

Pineapple contains vitamin C and manganese in good amounts. It is also rich in vitamins A and B, fibre, and a compound called bromelain, which exerts many health benefits. All such factors make pineapple a wholesome addition to a diabetes-friendly diet.

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Health Benefits of Pineapple

Pineapples are a sweet yet delicious fruit packed with essential nutrients. However, diabetes patients should be cautious of the quantity of the fruit they choose to consume. Also, they should do so only occasionally. You can also have one thin slice of pineapple included in your salad in a meal. Pineapple offers 26.8 mg of vitamin C, according to the USDA. Adult females require 75 mg of vitamin C per day, as well as adult males, require 90 mg. The body’s vitamin C requirement can be fulfilled by this fruit’s high vitamin C content. It is fundamental for preserving strong immunity, among other functions.

In addition, pineapple contains magnesium, calcium, vitamin A, phosphorus, potassium, and folate, as well as several antioxidants that may improve overall health. On the other hand, it might also contain sugar that should be included in the daily allowance for carbohydrates.

How to Serve Fresh Pineapple?

The most nourishing choices are raw or frozen pineapple.

• Are canned pineapples healthy? Cupped, canned, or processed fruit is composed of extra sugar, chiefly when the fruit is in syrup. If the canned one is the only available choice, a person can look out for canned in water, besides syrup.
• Opt for raw or frozen pineapple in place of pineapple juice or dried pineapple, which usually contains additional sugar and can cause spikes in blood sugar levels.
• After consuming low-GI foods like brown rice, beans, lean proteins, barley, healthy fats, whole-grain pasta or bread, and rolled oats, a person can try pineapple as a dessert.

The easiest way to prepare pineapple is to eat it raw, as a side dish or dessert. Alternatively, a person can try grilling it and incorporating it with the main meal, as the majority of Asian and island cuisines do.

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