Pineapple is a tropical fruit that contains a wide variety of nutrients, including vitamin C, manganese, fibre and bromelain, which is a digestive enzyme. However, pineapple commonly gets a bad reputation due to its high sugar content, leaving those with diabetes unsure about how or even whether they should eat it. Read on to find out the best ways to enjoy this delicious fruit and maintain healthy blood sugar levels in the process.
Article highlights
- Find out why pineapple can be part of a diabetes-friendly diet if you’re mindful of portion sizes and how it’s prepared.
- Determine what forms of pineapple are optimum when you have diabetes.
- Find out why pineapple is best eaten with other foods, especially lean proteins or healthy fats.
What is the healthiest way to eat pineapple when you have diabetes?
It is recommended for those living with diabetes to consume fresh or frozen pineapple rather than canned pineapple or pineapple juice. That’s because canned pineapple often includes sugar-filled syrups or pineapple juice to extend its shelf-life. The added syrup and juice increase pineapple’s glycemic index, which may, in turn, spike blood sugar levels. If you choose canned pineapple, look for options packed in water with no added sugar. Pineapple juice can also contain added sugar, and because its fibre is reduced during the juicing process, it can also raise blood sugar more quickly than whole pineapple. When choosing pineapple juice, be sure to check the labels and look for an option with no added sugar.
Does pineapple raise blood sugar?
Yes it does. Pineapple has a glycemic index of 66, which is considerably higher than other fruits, such as apples or pears. This means it can cause blood sugar levels to rise relatively quickly. However, pineapple also contains some fibre, which can help slow the absorption of sugar into the blood stream.
How should you eat pineapple to have less impact on blood sugar?
When eating pineapple, it is important to watch portion sizes to help keep your blood sugar levels stable. A reasonable portion size of pineapple is generally around ½ cup, which contains around 11.6 g of carbohydrates. To make pineapple even more diabetes-friendly, it is recommended to pair it with a protein or healthy fat. Some good examples include pairing pineapple with low-fat cottage cheese or plain low-fat greek yogurt. Or try adding it to lean chicken or fish dishes.
How do different forms of pineapple affect blood sugar?
Here is a quick guide to the nutritional difference across different types of pineapple:
Pineapple forms: nutrition comparison
| Pineapple form | Typical serving size | Calories | Carbs (g) | Fibre (g) | Sugar (g) | Diabetes-friendly choice? |
|---|---|---|---|---|---|---|
| Frozen (unsweetened) Nutrition values shown per serving | ½ cup | 42 | 11–12 | 1 | 8–9 | Yes When paired with protein or healthy fat. Low-calorie option that includes nutrients such as vitamin C, bromelain and small amounts of fibre. |
| Canned (in juice), slices Nutrition values shown per serving | ⅔ cup | 90 | 23 | 0 | 20 | Choose less often Contains high amounts of carbs and sugar which can cause blood sugar to rise quickly. |
| Juice Nutrition values shown per serving | ½ cup | 60 | 15 | 0 | 26 | Choose less often Contains high amounts of sugar and no fibre which can cause blood sugar to rise quickly. |
| Dried chunks Nutrition values shown per serving | ¼ cup | 170 | 43 | 2 | 40 | Choose less often Contains high amounts of carbs and sugar which can cause blood sugar to rise quickly. |
*Numbers may vary depending on brands and weight
Here are a few delicious ways to incorporate pineapple into your diabetes diet:
A 3-step action plan to fit pineapple into your diabetes meal plan
Step 1: Choose wisely
Different forms of pineapple can impact your blood sugar levels, so be sure to choose healthier options without added sugars.
Step 2: Be mindful of portion sizes
Given pineapple’s high carbohydrate content and glycemic index, watch portion sizes and be sure to eat it in moderation.
Step 3: Pair pineapple with a protein or fat
Aim to pair pineapple with other healthy sources of protein or fat to help keep your blood sugars levels in check.
Pineapple is a nutritious fruit that can be part of a healthy diabetes diet. Enjoying it in moderation and being mindful of portion sizes and how it is prepared can help minimize its impact on your blood sugar levels.
