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The Best Fruits That Lower Blood Sugar, According to a Nutritionist

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What could be better than diving into a colorful fruit plate on a tropical vacation? Or sinking your teeth into sweet, juicy peaches in summer? It’s no surprise that apples, oranges and bananas rank high. is. top of the list The most consumed fruit in America. they are delicious The problem, though, is that fruit in general can spike your blood sugar just like carbohydrates. That doesn’t mean you should cut them out of your diet entirely, but understanding how your body metabolizes fruits and the best fruits to lower blood sugar levels can be helpful.

Rest assured: If you’re looking for an energizing snack to keep your blood sugar within a healthy range, look no further than the fruit basket in your kitchen or the vegetable drawer in your refrigerator. Our favorite snack-worthy fruit is great for balancing blood sugar (especially when paired with a spoonful of nut butter or a bowl of tart Greek yogurt!).

Featured image by Michelle Nash.

Image by Michelle Nash

Are fruits healthy?

After reading this, some of you may be thinking: Of course fruit is healthy! Others, however, may look at bananas and only see what diet culture sees: sugar and carbohydrates. afraid of fruit Another example of how diet messages can affect our ability to make perfectly nutritious and healthy choices for our bodies. No matter how food culture tries to twist it. Mother Nature knows what she’s doing.

When we get rid of all the complicated messages and confusing studies and set aside our tendency to overanalyze everything, we realize that what comes from the natural world is here to help, support and satisfy us.Juicy Grapes , ripe watermelon and sweet peach. Ultimately, it’s other types of sugar, including refined sugar and artificial sweeteners, that can cause inflammation and other chronic diseases. No, but the goal is not to feel limiting or deprived. After all, life is too short to enjoy your favorite treats.

Image by Michelle Nash

Natural Sugars in Fruits: Good or Bad for Your Health?

Point Blank: Natural fruits are associated with health. Eating fruits provides a variety of nutrients, including dietary fiber. antioxidants, carbohydrates. I also take natural sugars.

type of sugar in fruit

Fruits contain two types of sugar, fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Most fruits contain 5-6 grams of fructose (some have as little as 3-4 grams), which is a small amount. Fructose can be toxic to the liver if taken in excess, but I’m talking about large, substantial amounts of fructose. If he eats 3-6 grams of fructose at a time, the gut actually neutralizes the fructose and it never reaches the liver. To put that into context, one medium orange contains about 6 grams of fructose.

Image by Michelle Nash

Fruit and Fatty Liver Disease

Somewhere you may have read that fructose in fruit causes everything from weight gain to fatty liver disease. When you are swallowed by the vortex of chronic diet, A vitamin C-packed apple can be overshadowed by its sugar content. Research suggests High fructose intake may increase the risk of non-alcoholic fatty liver disease, so consider the types of fructose to test: natural fructose and processed fructose.

When it comes to weight gain, diabetes and fatty liver disease, the bigger culprits are high fructose corn syrup (HFCS, a sweetener made from cornstarch) and table sugar. That’s only when the fruit is consumed in large quantities. slow blood sugar (Like protein and healthy fats) – Liver receives fructose cascade.

Image by Michelle Nash

How the Body Metabolizes Fruit

Again, fructose reaches the liver when you consume a lot of fruit together. Experts say that if you eat one or two pieces of fruit (the size of a tennis ball) at a time, your liver gets very little fructose. Essentially, fructose is partially blocked by the gut.

Another ingredient that changes the way the fruit is metabolized? fiber. Fruit fiber slows the absorption of sugar. Helps curb hunger, Supports hormone balanceUnlike fizzy drinks, which often contain at least 25 grams of fructose, natural fruits contain fiber that keeps blood sugar levels in check. Additionally, the vitamin C content of the fruit also helps neutralize the effects of fructose. flavanols It also helps you fight.

Are dried fruits nutritious?

Who doesn’t like trail mix with chocolate, nuts and dried fruit? Despite its energetic nature, Dried fruit Rich in fructose, many of the beneficial nutrients are lost in the drying process.In addition, most dried fruits, such as cranberries, have added sugar. Even if you can find dried fruit with no added sugar, it can significantly raise blood sugar levels.

Dehydrated dried fruit contains as much sugar as whole fruit, but has less bite. For example, a whole apricot contains 3-5 grams of sugar, while the same amount of dried apricots has only 2 tablespoons. If possible, combine a small amount of dried fruit with a source of fat (nuts) or protein (string cheese, hard-boiled eggs, etc.).

Do smoothies spike blood sugar?

Depends on the ingredients! Smoothies are inherently healthy, but be aware that fruit-only smoothies can cause blood sugar spikes. Instead, opt for protein-rich, fiber-rich smoothies. like this. So is fruit juice. If consuming more than one fruit, blend them to make a juice, remove the fibers, can consume large amounts of fructose. Choose plenty of low-sugar fruits and veggies when making juices that are easy on your blood sugar.

image provider bellacy pictures

What fruits can you eat on a ketogenic diet?

If you’re currently trying a ketogenic diet, you’re well aware of which starchy carbs and fruits can cause glucose spikes. Maintaining ketosis, you have to be careful which fruit you choose. Most people can enjoy berries, cherries, plums and kiwis on a regular basis on the keto diet. 8-10 strawberries contain 6 grams of carbohydrates.

10 Fruits That Lower Blood Sugar

Speaking of keto-friendly fruits, there are many of the same fruits that lower blood sugar levels. These fruits are relatively high in fiber and are widely known as diabetes-friendly fruits. Here is a list of the top 10 fruits to consume from time to time.


A half cup (60 grams) of raspberries contains about 3 grams of carbohydrates. Raspberries contain a mineral called manganese, which is necessary for healthy bones and skin. It also helps regulate blood sugar levels.

recipe: raspberry cocoa energy ball


A half cup (70 grams) of blackberries contains about 4 grams of carbohydrates. Like all berries, blackberries offer a variety of health benefits, including antioxidants, vitamins and minerals. They are anti-inflammatory and have antibacterial properties.

recipe: Market green salad with fennel, herbs and blackberries


Eight medium-sized strawberries (100 grams) contain about 6 grams of carbohydrates. Strawberries are known to increase HDL (good) cholesterol, lower blood pressure, and prevent cancer. . Rich in vitamins, fiber and especially high levels of antioxidants known as polyphenols, strawberries are free of sodium, fat and cholesterol and are low in calories.

recipe: strawberry and cream smoothie


One medium plum (65 grams) contains about 7 grams of carbohydrates. Plums are packed with nutrients that reduce inflammation, help with constipation, lower blood sugar levels, and more.

recipe: Plum, ginger and thyme tart


One medium kiwi (70 grams) contains about 8 grams of carbohydrates. Kiwi is rich in vitamin C and dietary fiber. This tart fruit supports heart health, digestive health and immunity.

recipe: haleiwa smoothie bowl


A half cup (75 grams) of cherries contains about 8 grams of carbohydrates. Cherries are low in calories and chock full of fiber, vitamins, minerals, nutrients, and good-for-you ingredients like choline and antioxidants. Each long-stemmed fruit provides vitamins C, A, and K.

recipe: Summerstone Fruit Crisp with Cinnamon Crumble


A half cup (75 grams) of blueberries contains about 9 grams of carbohydrates. In addition to other notable health benefits, blueberries are rich in vitamin K, which plays an important role in promoting heart health and bone health. It is also a delicious fruit that helps balance blood sugar levels.

recipe: Baked Oatmeal with Coconut, Banana and Blueberries


One medium clementine (75 grams) contains about 9 grams of carbohydrates. Clementines are rich in antioxidants, including vitamin C, which help improve skin health and appearance. It also helps boost your immune system.

recipe: work day breakfast board


One cup of cantaloupe (160 grams) contains about 11 grams of carbohydrates. Moisturizing, cantaloupe is low in carbohydrates, rich in electrolytes and has anti-inflammatory properties.

recipe: mango melon sorbet


One medium-sized peach (150 grams) has 13 grams of carbohydrates. Peaches, a type of drupe, are rich in beta-carotene and vitamin C, which aid digestion, boost the immune system, and support healthy skin.

recipe: Honey-grilled peach

This post was originally published on February 23, 2022 and has since been updated.

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