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How to Eat a Pineapple in Type 2 Diabetes
In 1398, the word "pineapple" was first used in English to describe the reproductive organs of conifer trees. The word "pine cone" was first used in 1694. The European explorers in America discovered the fruit and named it pineapple. They did so in 1664 due to its resemblance to a pine cone.
The sweet pineapple is free from fat and full of vitamins and fiber. The health benefits of pineapple are innumerable.But the sweetness imparts the carbohydrates to pineapple.
The body breaks both the simple or complex carbohydrates into sugar, which is absorbed into the bloodstream. This causes the rise in blood sugar and is harmful in diabetes. But it is not necessary to avoid the pineapple completely in type 2 diabetes. So it is better to keep the daily record of the amount of carbohydrates taken in the meal.
To check the intake of carbohydrates, the fruit is always the best nutritional choice than a going for snacks or rich desserts.
Type 2 Diabetes
The type 2 diabetes is a pandemic and has almost become one of principal cause of worldwide deaths. It has become a silent killer and should never be ignored. The cost of treatment of type 2 diabetes is very high.
Taking proper diabetic diet and exercises are the best ways to control the blood sugar levels or to reverse the type 2 diabetes. Since knowledge is power, so it is better to be informed about what is going on in the body and how diabetes affects the organs in general and the health in particular.
Contents in pineapple
In a whole pineapple
Fiber- 6.6 grams
1 slice (3 1/2" diameter, 3/4" thick):
Calories - 42
Fiber - 1.2 grams
Carbohydrates - 11 grams
1 cup diced pineapple
Calories - 78
Fiber - 2.2 grams
Carbohydrates - 20.3 grams
Negative effects of pineapple in diabetes
The fruits are important in healthy and balanced diet in diabetes. The majority of fruits contain a low glycemic index and are less harmful in increasing the blood glucose levels. The pineapple could be included in the diet, but as compared to other fruit varieties, it scores higher on the glycemic index. So the excessive intake of pineapple may increase the blood glucose levels of diabetic people.
The pineapple contains a small amount of fiber and thus its glycemic index is elevated. The fruits like berries, apples, and pears have low glycemic indexes because they are rich in fiber. If taken in recommended serving size the pineapple, melons and some varieties of dried fruit have a medium glycemic index, which is not harmful.
Pineapple, carbohydrates and blood sugar
Like other fruits, the pineapple too contains carbohydrates in the form of naturally occurring sugar called fructose.
In diabetes, the foods rich in carbohydrates raise the blood glucose level. But all foods containing carbohydrates should not be avoided, rather choose nutrient-rich sources of carbohydrate and control the amount to be taken. Because together with carbohydrates the fruits provide several other nutrients like fiber, antioxidants, vitamins and minerals. So the right choice of good carbohydrates is necessary.
The pineapple has high contents of manganese, vitamin C, but does not contain any fat, saturated fat, or cholesterol in it.
Always buy the fresh fruit or the juice can, not the light or heavy pineapple syrup.
By controlling the size or amount of the portion, the pineapple can be included into the meal plan. The half a cup of canned pineapple or three fourth of a cup of fresh pineapple contains about 15 grams of carbohydrate. An ideal diabetic diet to keep the blood sugar level same is 15 grams of carbohydrates in one fruit serving.
The blood sugar of some diabetic people rises with pineapple. But the portion size could be adjusted after monitoring the body reaction to pineapple.
Fiber and carbohydrates in pineapple
The free intake of pineapple may adversely affect the blood glucose levels in the body. Because pineapple has higher sugar contents than many other fruits. Half a cup of raw pineapple contains 9.28 g of carbohydrates. Out of these carbohydrates, 8.13 g come from sugar and 1.15 g of fiber.
About 45 to 60 g of carbohydrate per meal are essential. In every meal, the serving of one small piece or 1/2 cup of whole fruit is necessary for a healthy diabetic meal plan. So keep the record of carbohydrate intake and include the pineapple into the diet plan. The track record of carbohydrate intake keeps the blood glucose levels under control.
It is an essential nutrient and the diet containing enough fiber helps to lower the blood glucose levels. The health of cardiovascular and gastrointestinal systems are also promoted by the fiber in the diet. The amount of 25 to 30 g fiber in your daily meal plan is essential. The fruits with edible seeds or skins contain rich amounts of healthy fiber. But the seeds and skin of pineapple is not edible and has little fiber.
15 Grams of Carbohydrates In
0.75 cup (124 grams)
1.5 cup (83 grams)
1.25 cup (190 grams
1.25 cup (180 grams)
Should sweet fruits be avoided in diabetes ?
No, the sweet fruits should not be avoided in diabetes. Only the intake should be regulated.
It is a myth that the diabetic people should not eat certain sweet fruits. It is true that some fruits contain more sugar than others, but it doesn't mean that they should be completely avoided in diabetes. The blood sugar levels are more affected by the total amount of carbohydrates than by the source of carbohydrates, that is starch or sugar of fruit.
An ideal serving of fruit for a diabetic should contain 15 grams of carbohydrates. But the size of serving depends upon the contents of carbohydrate present in the particular fruit.
A low-carbohydrate fruit has the benefit that a large portion of it could be eaten. Thus whether it is a low or a high-carbohydrate fruit, the size of serving must contain 15 grams of carbohydrates. This amount will keep the blood sugar levels same.
Diabetic recipe of pineapple
Scoop out the pineapple bits into a bowl.
Hold the fruit in the cup and slightly pull back the plastic top while draining.
Top the fruit with vanilla yogurt and dust the sunflower kernels or pistachio nuts on it.
The nutrition per serving in this recipe are-
calories - 96, proteins-2 g, carbohydrates-20 g, cholesterol-17 mg, sodium-17 mg, fats-1g.
Diabetic pineapple recipe
14 ounce pineapple tidbits, (juice packed) drained.
1 tbs sunflower kernels or pistachio nuts, dry- roasted or chopped dry-roasted respectively.
2 tbs vanilla yogurt, sweetened with artificial sweetener
© 2013 Sanjay Sharma