The 6 Best Fruits for Blood Sugar – Ranked! – Eat this not that

Fruit gets a bad reputation when it comes to blood sugar control. Sure, many “nature’s candy” are natural sources of sugar, but these foods also typically contain nutrients like fiber and important minerals that help support healthy blood sugar levels. In other words, eating fruit is different than eating dessert when it comes to blood sugar control. You get much more beneficial compounds when you enjoy fruits than you do with foods with added sugar.

When choosing the best fruit for managing your blood sugar, your best bet is to do so Choose those with fewer natural sugars, more fiber, and are a source of natural minerals that may help control blood sugar.such as magnesium and copper.

And if you really want to support your blood glucose levels, try pairing sweet fruit options with protein, fiber, and healthy fats — three nutrients that help slow the digestion of carbohydrates and delay their absorption into the blood, ultimately helping to prevent a spike in blood sugar. So, eating a piece of fruit with a handful of walnuts or pistachios will serve you better than eating the same piece of fruit alone. Plus, you might feel more satisfied after enjoying this combo too!

Finally, fruit serving size should be considered when you focus on supporting healthy blood sugars. While eating just one serving of fruit at a time can be part of a blood sugar-friendly meal or snack, eating huge bowls or several pieces of these foods can fill your body with a lot of sugar at once, resulting in a spike. sugar level in blood . Keep your servings on one medium piece of apple, banana, or pear, ½ cup of fresh fruit, or ¼ cup of dried varieties.

While all types of fruit can be part of a healthy diet, there are some that top the list when it comes to supporting your blood sugar. Among the sea of ​​fruits available at local grocery stores and farmers markets, here are our six best blood sugar options – ranked from good to great! Read on, and for more information, don’t miss 4 eating habits that secretly raise your blood sugar, say nutritionists.

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Biting off a crunchy apple fuels your body with fiber and a variety of compounds, including quercetin and chlorogenic acid, which may help lower your blood sugar.

Results of a small study evaluating adult women showed that eating apples before a carbohydrate meal helped reduce blood sugar after a meal.

One medium apple contains more than 4 grams of natural fiber and less than 20 grams of natural sugar. Pairing apple slices with a source of protein and healthy fats, such as nut butter, can provide more blood glucose control and may make you more satisfying, too.

pear on a plate
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As long as you eat the skin, eating pears can be a great addition to a blood sugar-friendly diet. One medium pear contains 6 grams of fiber, which is about 21% of the recommended daily value. Removing the peel of the pear will reduce the fiber that controls blood sugar, as well as reduce the micronutrients that help control glucose, such as vitamin C.

blueberry
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Blueberries are a beloved fruit and they are a great topping for yogurt and oatmeal dishes. Data shows that eating these berries may help increase insulin sensitivity, which ultimately supports blood glucose control.

Among men with type 2 diabetes specifically, blueberry consumption improved health parameters such as glucose and insulin management, based on data published in Current Developments in Nutrition. Recent data show that eating blueberries among sedentary individuals improves glucose management and insulin levels.

RELATED: The Secret Effects of Eating Blueberries, Says Science

Tomatoes
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Don’t let the display of these red beauties fool you. While tomatoes are often used as a vegetable, because they are grown from a flower and have seeds they are technically a fruit.

Tomatoes are naturally low in sugar, as one cup of this fruit contains only 4 grams of this nutrient. Tomatoes also contain lycopene, a carotenoid that has the ability to lower glucose and raise insulin levels, although well-designed studies confirm this effect.

As a source of fiber, including tomatoes in dishes may help control blood sugar as well, thanks to this nutrient’s ability to help slow digestion once you eat it. Potassium naturally present in summer fruits may have a positive effect on insulin resistance.

Coconut halves
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Enjoying coconut can add a unique and totally satisfying flavor to many meals and snacks. People trying to control their blood sugar will be happy to know that this tropical fruit is naturally low in sugar, containing just 5 grams per cup.

Coconut also contains fat and fiber, which adds to the list of reasons why this fruit is so good when trying to control blood sugar.

When choosing your coconut, avoid sweetened coconut flakes, which can be high in added sugar after processing. Instead, people should choose fresh coconut meat and in appropriate sizes. While coconut won’t raise blood sugar significantly, it does contain saturated fats, which are a variety of fats that should be consumed in limited quantities, especially for people at risk for heart disease.

Avocado halves in a bowl
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As if people needed to be persuaded to eat avocados, this creamy and satisfying fruit is incredibly low in sugar (1 gram per serving, to be exact), contains healthy, blood-sugar-supporting fats and fiber, and is a natural source of magnesium, a mineral that boosts insulin sensitivity. .

In fact, according to the results of a clinical trial, partial substitution of complex carbohydrates with monounsaturated fatty acids, such as avocados, helps maintain adequate glycemic control, highlighting why including these healthy fats found in avocados is a healthy addition to a friendly diet. for blood sugar.

When enjoying avocados, keep in mind that this fruit is high in calories, and eating a lot of calories may contribute to weight gain over time—a finding that may contribute to challenges in glycemic control. As such, keep your serving of avocado to a reasonable amount (ideally 1/3 of a medium avocado).

Lauren Munker MS, RDN, LD, CLEC

Lauren Manaker is a registered dietitian, book author, and award-winning recipe developer who has been in business for nearly 20 years. Read more

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