Ripe pineapple is a fruit rich in vitamin C, the enzyme bromelain and antioxidants. However, it also contains a high natural sugar content, especially when fully ripe.
When pineapple is ripe, the amount of simple sugars such as glucose, fructose and sucrose increases significantly due to the process of converting starch into sugar during the ripening process. 100g of ripe pineapple contains about 10-13g of natural sugar. Although this is natural sugar, when eaten in large quantities or eaten on an empty stomach, it will be quickly absorbed into the blood, rapidly increasing the glycemic index (GI).
The GI index of pineapple is around 59-66, classified as medium to high. This means that pineapple can increase blood sugar quickly, especially in people with prediabetes or type 2 diabetes.
soft ripe pineapple often has a lower amount of soluble fiber than unripe pineapple, making the absorption of sugar into the blood faster. When you eat pineapple without combining it with healthy fats or protein, such as yogurt or nuts, the body is more likely to have a blood sugar spike after eating.
The study also shows that people who consume high-GI fruits such as ripe pineapple in the morning are at higher risk of fluctuating blood sugar than those who consume low-GI fruits such as apples or berries.
Eating ripe pineapple can spike blood sugar due to its high content of simple sugars and high average GI. To reduce this effect, pineapple should be eaten in moderation, combined with protein or healthy fats. Avoid eating when hungry, especially for people at risk of blood sugar disorders.
