Although fruits are a source of vitamins, minerals and fiber necessary for the body, to avoid increasing blood sugar levels, certain principles need to be followed when eating fruits. Scientific studies from reputable organizations such as the American Diabetes Association and the World Health Organization have shown effective methods to help maintain stable blood sugar when consuming fruits.
Choose fruits with a low glycemic index
The glycemic index is a measure of how quickly a food raises blood sugar levels after eating. Consuming fruits with a low glycemic index helps keep blood sugar levels stable. Low glycemic fruits such as apples, pears, strawberries, raspberries and cherries are ideal choices because they release sugar into the bloodstream slowly, helping to avoid sudden spikes in blood sugar. Conversely, fruits with a high glycemic index such as ripe bananas, pineapples and grapes can raise blood sugar levels quickly and should be consumed in moderation.
Eat whole fruit without peeling it.
According to the World Health Organization, whole fruits are high in fiber, which helps slow the absorption of sugar into the bloodstream. Fiber not only helps improve digestion but also reduces the impact of sugar on the body. When you eat whole fruits, especially fruits with skins like apples, pears, or strawberries, you will receive more fiber, thereby helping to maintain stable blood sugar levels. Fruit juice, although providing vitamins and minerals, lacks fiber and can cause a rapid increase in blood sugar if consumed in excess.
Control fruit portions
Although fruit is healthy, eating too much can still raise blood sugar, especially fruits that contain a lot of natural sugars, such as bananas, grapes, or mangoes. People with diabetes or at high risk need to strictly control their fruit intake. A serving of fruit is usually defined as half an apple or half a banana. People with diabetes should not consume more than three servings of fruit in a day.
Combine fruit with foods rich in protein and healthy fats
Studies show that eating fruit, combined with protein-rich foods such as nuts, beans or unsweetened yogurt and healthy fats such as olive oil or avocado, helps slow down the digestion and absorption of sugar into the blood. This helps avoid a sudden spike in blood sugar after eating.
