Fruits containing a lot of sugar need to be noted
Not all fruits are the same in terms of how they affect blood sugar levels. Some types have a high glycemic index (GI), which can easily increase blood sugar quickly. For example, watermelon has a GI of 75 but GL is only 5.6, meaning it is still fine for people without diabetes to eat in moderation. In contrast, ripe dates and bananas can significantly increase blood sugar due to their high natural sugar content.
According to Aviv Joshua, MS, RDN, a nutritionist at Mount Sinai Health System, New York, "Gold is an important source of nutrition, but those with high sugar should be eaten in moderation, combined with protein and fiber to avoid sudden spikes in blood sugar".
Dried fruits such as raisins, apricots and canned fruits such as sedge fabric, canned fabric have a high GI and concentrated sugar content, due to water being removed or added to preserved sugar. Ripe bananas are similar: when processed or fried, the GI and GL indexes increase, significantly affecting blood sugar levels.
How to eat smart fruits to control blood sugar
To reduce the impact of sweet fruits on blood sugar levels, expert Aviv Joshua advises:
Combine foods: Eating fruit with protein, healthy fats or fiber helps slow down the absorption of sugar.
Choose unripe fruits: Overripe fruits will contain a lot of sugar, which can easily cause blood sugar to increase rapidly.
Avoid processed fruits: Prioritize fresh fruits over canned, fried or juice.
Eat in order: Eat vegetables, protein and fat first, then eat sugary fruits.
Portion control: Eat only in moderation, especially for people with diabetes or who are monitoring blood sugar.
In addition, people at high risk of hyperglycemia should observe symptoms such as blurred vision, high thirst, frequent urination, fatigue or nausea. Early recognition helps control blood sugar effectively and avoid long-term complications.
