Meet the 10 best fruits to lower blood sugar, according to a nutritionist

What could be better than diving with a colorful fruit plate on a tropical vacation? Or bask in the juicy peaches of summer? No wonder apples, oranges and bananas rank top of the list for America’s most consumed fruits. They are very delicious. But the point is, fruit — like carbs, in general — can spike blood sugar. While that doesn’t mean you should eliminate them completely from your diet, it’s helpful to understand how the body metabolizes fruit and the best fruits to lower blood sugar. Rest assured: When you are looking for a energizing snack To keep your blood sugar within a healthy range, look no further than the fruit basket in your kitchen — or the produce drawer in your refrigerator. Our favorite snack fruit is great for balance blood sugar (especially when combined with a spoonful of nut butter or bowl of greek yogurt tart!).

Are fruits good for health?

Reading that, some of you might think, Of course fruit is good for health! But others may look at a banana and see only what the diet culture sees: sugar and carbs. Fruit of fear This is just another example of how dietary messaging impacts our ability to make completely nutritious and healthy choices for our bodies. The truth is, fruit is healthy — no matter how much diet culture tries to turn it around. Mother Nature knows what she is doing. When we put aside all the complicated messages and confusing research and put the overall analysis of things aside, we realize that what comes from our natural world is always there. here to help, sustain and please us. That includes juicy grapes, ripe watermelons and sweet peaches! Finally, it’s other sugars, like refined cane sugar and artificial sweeteners that could cause inflammation and other chronic diseases. And while not all sugars are created equal, the aim is not to limit or feel deprived. After all, life is too short not to enjoy this.

Natural Sugar in Fruit – Good or Bad for Your Health?

Point to the blank: Fruit is naturally associated with good health (not bad health). However, as we begin to understand blood sugar and its impact on our bodies, it is important to be aware of how fruit is metabolized. When we eat fruit, we are consuming many nutrients, including fiber, Antioxidantsand carbohydrates. We are also consuming natural sugar.

Sugars in fruit

Fruit contains two types of sugars: Fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Most fruits have 5-6 grams of fructose (some only have 3-4 grams), which is a small amount. In excess, fructose can be toxic to the liver, but I am talking about large, substantial amounts of fructose. When you eat 3-6 grams of fructose at a time, the intestines actually neutralize it and the fructose never reaches the liver. For context, one medium orange has about 6 grams of fructose.

Fruit and fatty liver disease

Somewhere, you probably read that the fructose in fruit causes everything from weight gain to fatty liver disease. When you get caught up in a chronic dieting spiral, a food is as nutritious as a Apples packed with vitamin C can be overshadowed by its sugar content. When proposed research If high fructose intake may increase your risk of non-alcoholic fatty liver disease, consider which fructose is being tested: Natural versus processed fructose. When it comes to weight gain, diabetes, and fatty liver disease, the biggest culprits are high-fructose corn syrup (HFCS, a sweetener made from corn starch) and table sugar. Fruit is not the enemy. Only when the fruit is consumed in large quantities — without anything slow blood sugar (like protein and healthy fats) – ie the liver receives an influx of fructose.

How does the body metabolize fruit?

Again, it’s when we consume a lot of fruit together that the fructose goes to the liver. Experts agree that if you eat 1-2 fruit at a time (the size of a tennis ball), your liver will get very little – if any – fructose. In essence, fructose is partially blocked by the intestines. Another ingredient that changes the way we metabolize fruit? Fiber. The fiber in fruit slows down the absorption of sugar. It helps to suppress hunger and can Supports hormone balance. Unlike soda, which typically has at least 25 grams of fructose, fruit naturally contains fiber that helps control blood sugar. What’s more, the vitamin C content in fruit can also help neutralize the effects of fructose. Flavanol can also help combat it.

Are dried fruits nutritious?

Who doesn’t love a trail mix, filled with chocolate, nuts, and dried fruit? Despite having energetic qualities, dried fruits It is rich in fructose and has lost many beneficial nutrients during the drying process. Plus, most dried fruits, like cranberries, have added sugar. If you try to find dried fruits that don’t contain added sugar, they can still raise your blood sugar significantly. When they’re dehydrated, they contain about the same amount of sugar as whole fruit, but with less bite. For example, while a whole apricot has 3-5 grams of sugar, only two tablespoons of dried apricots have the same amount of sugar. When possible, pair a handful of dried fruit with a source of fat (nuts) or protein (fibre cheeses, hard-boiled eggs, etc.).

Do smoothies raise blood sugar?

Depends on the ingredients! Remember that while smoothies are inherently healthy, fruit-only smoothies can cause blood sugar spikes. Even if a smoothie is filled with healthy foods, it can cause blood sugar spikes if the main ingredient is carbohydrates. Instead, choose a smoothie rich in protein and fiber. like this. Same goes for fruit juices. When you take multiple fruits, mix them to make juice, then remove fiber, you can get large amounts of fructose. When creating glycemic-friendly juices, choose fruits that are low in sugar and high in green vegetables.

What Fruits Can You Eat on the Ketogenic Diet?

If you’re currently trying a ketogenic diet, you’re well aware of which fruits and starches can cause glucose spikes. When it comes maintain ketosis, you want to pay attention to the type of fruit you are choosing. On the keto diet, most people can enjoy berries, cherries, plums, and kiwis on a regular basis. For example, ½ cup of raspberries contains 3 grams of carbs, ½ cup of blackberries contains four grams of carbs, and 8-10 strawberries contain six grams of carbs.

10 fruits that help lower blood sugar

Speaking of keto-friendly fruits, the same goes for fruits that lower blood sugar. These fruits are relatively higher in fiber and are known to be diabetic-friendly fruits. Here is a list of the top 10 fruits to consume when trying to lower blood sugar.


Half a cup of raspberries (60 grams) contains about three grams of carbs. Raspberries have a mineral called manganese, which is essential for healthy bones and skin. It also helps regulate blood sugar.

Cooking recipe: Raspberry lemon muffins by Cookie + Kate

Black berries

Half a cup of black raspberries (70 grams) contains about 4 grams of carbs. Like all berries, raspberries offer many health benefits: Antioxidants, vitamins, and minerals. They are anti-inflammatory and have anti-bacterial properties.

Cooking recipe: Blackberry Protein Smoothie by Oh My Veggies


Eight medium-sized strawberries (100 grams) contain about six grams of carbs. Strawberries are known to increase HDL (good) cholesterol, lower blood pressure and fight cancer. High in vitamins, fiber, and particularly high in antioxidants called polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free and low-calorie food.

Cooking recipe: Strawberry and Arugula Salad


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

Cooking recipe: Gluten Free Crispy Plums by Cookie + Kate


One medium kiwi (70 grams), contains about eight grams of carbs. Kiwi is high in vitamin C and fiber. This tart fruit may support heart health, digestive health, and immunity.

Cooking recipe: Green kiwi apple smoothie by Simply Whisked


Half a cup of cherries (75 grams) contains about 8 grams of carbs. Cherries are low in calories and packed with fiber, vitamins, minerals, nutrients, and other healthy ingredients like choline and antioxidants. You’ll get vitamins C, A, and K with each long-stemmed fruit.

Cooking recipe: Chocolate cherry smoothie by Simple Veganista


Half a cup of blueberries (75 grams) contains about nine grams of carbs. Along with other notable health benefits, blueberries are rich in vitamin K, which plays an important role in promoting heart health and bone health. They are also a delicious fruit that helps balance blood sugar levels.

Cooking recipe: Keto Blueberry Pancakes by Gimme Delicious


One medium-sized clementine (75 grams) contains about nine grams of carbs. Clementine is rich in antioxidants like vitamin C, which can help improve the health and appearance of your skin. They can also help boost your immune system.

Cooking recipe: Strawberry Clementine Salad by The Cafe Sucre Farine


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

Cooking recipe: Prosciutto Wrapped Melon


One medium peach (150 grams) contains 13 grams of carbs. As a member of the fruit family, peaches are great for digestion, can boost your immune system, and are rich in beta carotene and vitamin C to support healthy skin.

Cooking recipe: Peach Salad with Feta by I Heart Vegetables

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