In 2011, the American Diabetes Association documented nearly 26 million adults and children with diabetes, and an additional 79 million pre-diabetic cases. A good way to reduce that sugar imbalance is to eat fewer foods that dramatically shift blood sugar. Common culprits are fruits that contain simple carbohydrates called fructose.
Dates
The glycemic index is a method for measuring the power a food has to alter the sugar content in the blood, which is directly related to the amount of sugar it contains, but is also mitigated by additional factors, such as fiber content. A date shifts blood glucose more than table sugar, and more than other fruits. Dates' glycemic index score is 103, and according to trials, the score outcome varies by 21 points lower or higher. Dried fruits with lower sugar include apricots and apples.
Peaches
Processed fruit often affects blood sugar differently than fresh fruit because additives alter the sugar content. A serving of canned peaches, which includes syrup that raises blood sugar, has a score of 52, which places this food in a moderate category. A fresh peach has a score of 42.
Raisins
Raisins, dried grapes with concentrated sugars, score in the 64 to 70 range. Just a few raisins will alter blood sugar less noticeably. Including a handful of raisins in a bowl of cereal or in a combination of dried foods in trail mix dilutes the impact on blood glucose.
Watermelon
Watermelon is a sugary fruit. Its 60 to 85 glycemic score may keep diabetics from eating it because its raises blood sugar more than most fruits. If you include protein and fiber in your diet, this balances blood glucose and may lessen the affect of high-sugar fruits. Still, patients with diabetes or metabolic condition should talk to their doctor or a nutritionist about which foods to eat, and which to avoid.
