Small, sweet, and easy to eat without restraint. The problem isn’t a single grape, but the entire bunch.
Two Important Warnings Many Ignore
Dried and Dehydrated Fruits
Raisins, dried apricots, candied fruits, and jams concentrate sugar by removing water. For someone with diabetes, they function like candy, not fruit.
Ripeness level: The riper a fruit is, the more starch it converts to sugar. It’s always best to eat it when it’s just ripe or slightly underripe.
What about watermelon?
The special case: Watermelon has a high glycemic index (GI), but a very low glycemic load (GL) because it contains a lot of water. The real problem is the quantity: it’s difficult to eat just a small portion. If you have self-control, you can eat it; otherwise, it’s best to avoid it.
Tips and recommendations:
Always prioritize whole fruit, never juice.
Respect portion sizes, even with “safe” fruits.
Don’t use seeds as an excuse to eat excessive amounts of sweet fruit.
Start making changes at breakfast: protein + low-GI fruit is an excellent combination.
Don’t try to change everything at once; small, steady progress is more effective than drastic changes.
Managing diabetes isn’t about prohibitions, but about smart, conscious choices. Choosing the right fruits, respecting portion sizes, and taking things one step at a time can make a real and lasting difference to your health. A small change today can become a big benefit tomorrow.
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