Berries
Compared to many other fruits, berries such as blueberries and raspberries have lower sugar content, and also provide more fiber and beneficial plant compounds. Berries are a simple and delicious solution to bring natural sweetness into your diet while still supplementing essential nutrients.
To create a balanced meal or snack, you should combine berries with healthy protein or fat sources. For example, add berries to pure Greek yogurt served with nuts, mix in salad bowls or enjoy with eggs for breakfast.
Apples
Maintaining the habit of eating one apple a day brings many health benefits, especially when eating the whole peel. Apple peel contains a rich amount of fiber, which helps slow down food digestion and prevent the body from absorbing sugar quickly.
In addition, apples have a low glycemic index, creating a slow and stable increase in blood sugar instead of causing spikes like many other fruits. The combination of food also brings very clear effects. If you eat apples with peanut butter, healthy fats and proteins will slow down the sugar absorption process, helping to minimize blood sugar spikes.
Le
Similar to apples, pears are a very rich source of fiber. A medium-sized pear provides 5 to 7 grams of fiber (depending on size), most of which is concentrated in the outer layer. This amount of fiber slows down the digestion process, minimizing the risk of sudden increases in blood sugar after carbohydrate intake.
Besides fiber, pears also contain many polyphenols and micronutrients that support overall health. The high natural water content in pears also helps create a feeling of fullness quickly without consuming too many carbohydrates.
To fully absorb the nutrients, you should eat pears with the peel because peeling off the peel will lose most of the fiber and beneficial plant compounds. In addition, combining pears with a little nutrients or a slice of cheese also helps slow down sugar absorption, creating a balanced and delicious snack.
Orange
Natural polyphenol compounds in citrus fruits such as oranges play a positive role in supporting maintaining safe and healthy blood sugar levels.
Notably, you should prioritize eating the whole orange segment directly instead of just squeezing the juice. The habit of eating whole fruit will help the body maximize fiber, thereby controlling the rate of sugar absorption into the blood more effectively.
