Type 2 Diabetes Nutrition & Weight Loss Can People With Diabetes Eat Pineapple? How It Compares to Other Fruits on the Glycemic Index By Debra Manzella, RN Debra Manzella, RN LinkedIn Debra Manzella, MS, RN, is a corporate clinical educator at Catholic Health System in New York with extensive experience in diabetes care. Learn about our editorial process Updated on August 30, 2020 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Danielle Weiss, MD Medically reviewed by Danielle Weiss, MD LinkedIn Dr. Danielle Weiss is the founder of the Center for Hormonal Health and Well-Being, a personalized, proactive, patient-centered medical practice with a unique focus on integrative endocrinology. She enjoys giving lectures and writing articles for both the lay public and medical audiences. Learn about our Medical Expert Board Print Pineapple is a sweet fruit that many people with diabetes shy away from because of its presumed effect on blood sugar. But is it something that you need to avoid like the plague, or can it be consumed safely without any ill effects on your health? Maximillian Stock Ltd / Getty Images The Myth About Fruit and Diabetes Generally speaking, it is a myth that people with diabetes need to avoid fruit. Fruit is a healthy food source of vitamins, minerals, and fiber and avoiding them can deprive your body of much-needed antioxidants, folate, bioflavonoids, and potassium. If you are diabetic, you can eat fruit but simply need to limit your intake since it will invariably contain carbohydrates. Carbohydrates are the macronutrients which impact the blood sugar most. The amount can vary from one fruit to the next with some "less sweet" fruits having more carbs than sweeter ones. We measure these values using a system called the glycemic index (GI) which ranks how fast carbohydrate-based foods can raise your blood sugar level. High-GI foods (with a ranking over 70) will raise your blood sugar and insulin levels quicker than low-GI foods (55 or under). Ultimately, it's not so much about whether or not you can eat fruit but how much you consume within the constraints of your recommended diet. 1:49 Click Play to Learn About Low Glycemic Fruit This video has been medically reviewed by Meredith Bull, ND. How Pineapple Compares Pineapple is a fat-free food rich in fiber and vitamins. Fiber is especially important to people with diabetes as it can help to lower blood sugar, reduce cholesterol, and regulate bowels. In fact, a single, one-cup serving of fresh pineapple has an impressive 2.2 grams of fiber with only 78 calories. However, pineapple also has a relatively high GI ranking compared to other fruits. According to an analysis from the Institute of Obesity, Nutrition, and Exercise at the University of Sydney, fresh whole pineapple has a GI ranking of 59, placing it at the lower end of the moderate range. By contrast, unsweetened pineapple juice has a far lower GI ranking due to the removal of solid carbohydrates. Tinned fruit in juice has more or less the same GI ranking as fresh pineapple. Tinned pineapple in syrup is simply a "no-no" for anyone with diabetes. Here is how pineapple stacks up to other fresh fruits on the glycemic index (ranked from high to low): Watermelon: 76Pineapple: 59Banana: 51Mango: 51Grapes: 49Orange: 43Strawberries: 40Apple: 36Pears: 33Grapefruit: 25Cherries: 22 How to Enjoy Pineapple Safely While the higher GI ranking may suggest that pineapples are not for you, there are ways to eat them safely if you have diabetes. Even in smaller amounts, pineapple can arguably satisfy a sweet tooth more than, say, an apple or grapefruit and not make you feel deprived if you have a sudden craving. If you love pineapple, stick to one portion and pair it with a protein such as low-fat cottage cheese or Greek yogurt. Or, you can add it to a chicken stirfry for a little pop of sweetness. If you're including pineapple as part of a meal (such as grill pork and pineapple), consider eating the protein first. There is some evidence that doing so can help slow the rise in blood sugar. A Word From Verywell When it comes to making smart dietary choices, moderation is always key. Take the time to read food labels, and do the research to understand how certain foods may or may not affect you. By doing so, you'll be able to avoid fluctuations in your blood sugar and achieve better control of your diabetes over the long term. Was this page helpful? Thanks for your feedback! We know healthy eating is key to help manage diabetes, but that doesn't make it easy. Our free nutrition guide is here to help. Sign up and receive your free copy! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 2 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Holesh JE, Martin A. Physiology, Carbohydrates. In: StatPearls [Internet]. 2019. Atkinson FS, Foster-powell K, Brand-miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-3. doi:10.2337/dc08-1239 Additional Reading Atkinson F, Foster-Powell K, Brand-Miller J. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008; 31(12):2281-3. doi:10.2337/dc08-1239 Shukla A, Iliescu R, Thomas C, et al. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care. 2015; 38(7):e98-e99. doi:10.2337/dc08-1239