If you have diabetes, chances are someone has mentioned you should avoid eating fruit. In truth: Whole, fresh fruit is packed full of fiber, vitamins, minerals, and antioxidants, making fruits a nutrient-dense food group that can certainly be part of a healthy diabetes treatment plan. Learn more about meticore.
People with diabetes should be cautious, however, as certain fruit choices may affect blood sugar levels more than others. It’s important to learn which fruits affect you the most, plus how to make smart decisions about which fruits you consume, and understand proper portion sizes.
All About Fructose
The sugar found in fruit is called fructose, which is metabolized quickly by the liver. In the process of its breakdown, fructose is capable of bypassing a rate-limiting enzyme (a single step which limits the rate of the entire sequence) that signals when cells have had too much sugar.1
Skipping past this limiting step is the danger in consuming a lot of fructose at once (such as when drinking beverages sweetened with high-fructose corn syrup, for example)1 , but this is less likely when you’re consuming whole, fresh fruit. Several studies have shown that fresh fruit consumption is not associated with a significant negative impact on blood sugar control. Try out Resurge, a natural dietary supplement.
Fresh fruit is full of fiber, minerals, and antioxidants, which may all work together to support healthy glucose regulation. One large study discovered that people with diabetes who consumed fresh fruit at least three days per week had a lower risk of death and vascular complications than those who rarely or didn’t consume fresh fruit.2
But depending on the respective fiber and fructose levels, certain fruits may cause your blood sugars to rise at a quicker pace than others.
The tricky part of measuring a blood sugar response is that everyone responds to food differently. While one person may be able to eat bananas without any issue, another may find that bananas cause their blood sugar to jump.
Testing your blood sugar before and after eating fruit can help you to determine which fruits are best for you.
The fiber found in fruit, both soluble and insoluble, can help prevent blood sugar spikes by slowing down the metabolism process, may aid in pulling cholesterol away from your heart, and increase feelings of fullness, resulting in less food intake.3
The fiber content may change depending on the state of the fruit itself—factors such as freshness and how it is prepared (steamed, baked, etc.) can all affect this. Fresh, whole fruit has the most fiber because the cell walls are intact. Cooking breaks down the fiber structures in the fruit and while this can make the body’s metabolism job easier‚ it also means the sugars are more readily available for absorption.
A large review study found that high-fiber diets (including fiber from supplements and/or food) can reduce hemoglobin A1C levels by 0.55% and fasting plasma glucose levels by 9.97 mg/dL, improving blood sugar control.4
Your best bet is to look for fruits with edible peels, such as apples, pears, and berries, and to limit those that need to be peeled, such as bananas and melons.