When it comes to regulating blood sugar, fruit has a terrible reputation. Yes, many types of “nature’s candy” are sources of natural sugar, but these foods also frequently include nutrients like fiber and other minerals that maintain normal blood sugar levels. In other words, in terms of regulating blood sugar, eating fruit is not the same as eating sweets. Fruit provides many more healthful ingredients than traditional diets with added sugar.
Your best choice when choosing the best fruit for controlling your blood sugar levels is to choose ones with less natural sugar, more fiber, and a source of natural minerals like magnesium and copper that may aid in blood sugar regulation.
When you bite into a crisp apple, your body will be fueled with fiber and a number of substances, such as quercetin and chlorogenic acid, which may help lower blood sugar.
A small research involving adult women found that eating apples before a meal high in carbohydrates helped lower blood sugar levels after the meal.
Over 4 grams of natural fiber and fewer than 20 grams of natural sugar may be found in one medium apple. Apple slices with a source of protein and good fat, such as nut butter, can help regulate blood sugar levels even more and may also make your snack more satiating.
Eating pears may be a great addition to a blood sugar-friendly diet as long as you are eating the skin. 6 grams of fiber, or roughly 21% of the daily required amount, are included in a medium-sized pear. When the pear’s skin is removed, less blood sugar-regulating fiber and minerals like vitamin C that promote glucose regulation are also lost.
A popular fruit that tastes well on yogurt parfaits and oatmeal meals is blueberries. Furthermore, research suggests that consuming these berries may assist improve insulin sensitivity, which ultimately supports blood glucose regulation.
According to findings published in Current Developments in Nutrition, blueberry eating especially among men with type 2 diabetes enhanced health metrics including glucose and insulin control. Additionally, according to new research, eating blueberries helps inactive people regulate their blood sugar and insulin levels.
Don’t be fooled by these crimson beauties’ appearance. Although tomatoes are frequently served as vegetables, they are actually considered fruits since they are developed from flowers and include seeds.
One cup of tomatoes has just 4 grams of sugar, making them naturally lower in this nutrient. Lycopene, a carotenoid included in tomatoes, has the potential to lower blood sugar levels and increase insulin levels, however more thorough research is required to validate this impact.
Tomatoes are a source of fiber, and since fiber may assist delay digestion after consumption, incorporating tomatoes in recipes may also help regulate blood sugar levels. Additionally, the natural potassium present in these fruits of the summer may reduce insulin resistance.
Many meals and snacks might benefit from the distinctive and absolutely delightful flavor that coconut can bring. And those attempting to control their blood sugar levels will be happy to learn that this tropical fruit is naturally low in sugar, with only 5 grams in a single cup.
The addition of coconut’s fat and fiber content to the list of benefits for this fruit’s suitability for blood sugar control.
Avoid sweetened coconut flakes when buying coconut since they may have been processed with a lot of additional sugar. People should choose fresh coconut meat instead, and in the proper serving quantities. Although coconut won’t drastically increase blood sugar levels, it does include saturated fat, a kind of fat that should only be ingested in moderation, especially for people with diabetes.
As if people need more reasons to consume avocados, these luscious and creamy fruits provide just one gram of sugar per serving, healthful fats and fiber that help regulate blood sugar levels, and magnesium, a mineral that improves insulin sensitivity.
In fact, according to the outcomes of a clinical investigation, substituting monounsaturated fatty acids from foods like avocados for complex carbs helps maintain appropriate glycemic control, demonstrating the benefits of integrating these good fats in a blood sugar-friendly diet.
Remember that avocados are extremely calorie-dense when you consume them because doing so might lead to weight gain over time, which could make it harder to regulate your blood sugar levels. As
And if you really want to support your blood glucose levels, try pairing your sweet fruit choices with protein, fiber, and healthy fat—three nutrients that help slow the digestion of carbs and delay their absorption into the blood, ultimately helping prevent blood sugar spikes. So, a piece of fruit paired with a handful of walnuts or pistachios will serve you better than eating the same piece of fruit on its own. Plus, you may feel more satisfied after enjoying this combo too!
Finally, if your goal is to maintain appropriate blood sugar levels, you should think about the portion size of your fruit. While consuming a single serving of fruit at a time might be a component of a blood sugar-friendly meal or snack, consuming large portions or several of these foods at once can overwhelm your body with sugar, causing a blood sugar surge. Limit your portions to one medium apple, banana, or pears, or to 1/2 cup of fresh fruit or 1/4 cup of dry fruit.
All fruit kinds may be included in a healthy diet, however some top the list for maintaining blood sugar levels.
Among the sea of fruits available at our grocery stores and local farmer’s markets, here are the top six best choices for your blood sugar—ranked from good to great! Read on, and for more, don’t miss 4 Eating Habits Secretly Increasing Your Blood Sugar, Say Dietitians.