What if you enjoy eating fruits but are concerned that they will increase your blood sugar levels? Don’t worry, let Long Produce give you some pieces of information about fruits that are beneficial for blood sugar levels!
1/ Do fruits benefit blood sugar levels?
As we all know, most fruits are good for health. They are high in fiber, vitamins, minerals, and antioxidants, and are therefore beneficial to your health. Certain fruits can help to prevent obesity, diabetes, and cardiovascular disease due to their ability to lower blood sugar levels, improve insulin sensitivity, reduce oxidative stress, and reduce oxidative stress.
However most fruits have a sweet taste, which reminds us that blood sugar levels will rise when you eat a lot. In addition, this is not necessarily wrong since most fruits contain three types of sugar: fructose, glucose, and sucrose, and they can result in an increase in blood sugar levels when consumed in excess. However, some unique fruits also contain fiber and plant nutrients that help control blood sugar levels. As soluble fiber slows down glucose absorption in the intestine, blood sugar levels will not rise suddenly.
Read more: TOP 7 The Best Fruit Good For Health You Should Eat More
2/ How can you tell which fruits good for blood sugar?
The glucose index (GI) uses a scale of 0 to 100 to indicate how a particular food affects blood sugar levels. The lower the GI of a food, the less it affects blood sugar levels:
- Fruits have a higher GI value (70 or more), which causes blood sugar levels to rise more quickly.
- Many fruits have a moderate glucose index of 56 to 69.
- Fruits with a lower GI value (55 or less) are considered fruits good for blood sugar.
Read now: The 12 First-rate Foods To Lower Your Blood Sugar
3/ Some fruits which are good for blood sugar that you should know
If you are having problems with hyperglycemia and you don’t know which fruits are good for blood sugar, let Long Produce suggest them to you!
– Sugar: 5.2 grams
– Fiber: 4 grams
Glucose level: 32
– Sugar: 12g
– Fiber: 2.8 grams
Glucose level: 43
– Sugar: 19g
– Fiber: 4.4 grams
Glucose level: 36
– Sugar: 6.7 grams
– Fiber: 2.3 grams
Glucose level: 52
– Sugar: 2 grams
– Fiber: 4.6 grams
Glucose level: 42
4/ Some fruits which are not good for blood sugar
Limit your intake of these fruits if you are experiencing blood glucose issues since they will cause your blood sugar to rise rapidly.
Sugar: 14.4 grams
Fiber: 3.1 grams
Glucose level: 51
Sugar: 23.4 grams
Fiber: 1.4 grams
Glucose level: 54
Sugar: 22.6 grams
Fiber: 2.6 grams
Glucose level: 51
Sugar: 16.3 grams
Fiber: 2.3 grams
Glucose level: 59
5/ What should be noted when eating fruits to avoid increasing blood sugar levels?
- Fruit ripeness: ripe fruits have more sugar and have a higher GI value than unripe ones. The ripening of some fruits, such as berries, citrus, and grapes, stops once they are harvested. But other fruits like bananas, kiwis, and pears still continue to ripen when they are stored in the kitchen (or in the refrigerator, although this slows down the normal ripening process).
- How to use fruits properly: Fresh fruits are essential for controlling blood sugar levels and overall health. While dried fruits may be convenient, they lack water and are ready-to-eat due to the smaller portions, which increases sugar consumption. Moreover, mixing a smoothie destroys the structure of the fruit. Drinking fruit results in quicker digestion and sugar metabolism because the body doesn’t have to undertake that function. Therefore, it significantly increases blood sugar levels. Juice is considered the worst, it lacks all the fiber, which accelerates the substance process of sugar, causing a spike in blood sugar levels. Drinking one or more cups of fruit juice per day increases the risk of type 2 diabetes by up to 21%, while eating at least two fresh fruits per week decreases the chance.
- Combine them with other foods: Fruits can be combined with carbohydrates, fiber (butter, olives, cheese, walnuts), protein, fat, or other foods to control blood sugar spikes. The reason for this is that fiber passes through the digestive system largely intact and doesn’t spoil or interfere with the sugar process. Protein and fat, on the other hand, slow down the process of emptying the stomach (in the way that food travels from the stomach to the intestine), thus causing less sugar to enter the bloodstream.
- When to eat fruit: If you eat carbohydrates first, your blood sugar levels are more likely to spike. If eating fruit as dessert, combine it with a meal with high-quality protein and healthy fats.
- Individual reactions: Genetics, stress levels, sleep conditions, and daily physical activities all affect how the body reacts to food and nutrients. When you understand how the body reacts to food by observing your feelings and monitoring your blood sugar levels with a continuous glucose monitor, you’ll be more inclined to make healthy choices.
- How much to eat: the size portion is still important. A small, unripe banana will not cause blood sugar levels to spike like a large ripe one. If you’re confused about how foods affect you, keep a small portion while monitoring your glucose response.
In short, this reference explains how to avoid causing a spike in blood sugar from fruits by eating fruits good for blood sugar, and which fruits are not good for blood sugar. Hopefully you will find this information valuable and necessary. Visit Long Produce’s website for more interesting information!