In truth, whole, fresh fruit is packed full of fiber, vitamins, minerals, and antioxidants.
This makes fruits a nutrient-dense food group that can certainly be part of a healthydiabetes treatment plan.
People with diabetes should be cautious, though.
Verywell / Zorica Lakonic
Certain fruit choices may affectblood sugar levelsmore than others.
This article will discuss how to make smart decisions about the fruits you eat.
Fructose in Fruits
The sugar found in fruit is called fructose.
Verywell / Ellen Lindner
It’s broken down, or metabolized, quickly by the liver.
In the process, fructose can bypass an enzyme that signals when cells have had too much sugar.
Studies have shown that eating fresh fruit is not associated with a significant negative impact on blood sugar control.
Fresh fruit is full of fiber, minerals, and antioxidants.
These all work together to support healthy glucose (blood sugar) levels.
However, everyone responds to food differently, so it’s tricky to measure blood sugar responses.
Testing your blood sugarbefore and after eating fruit can help you to determine which fruits are best for you.
It may also limit fat and cholesterol absorption and increase feelings of fullness, resulting in less food intake.
The fiber content may change depending on the state of the fruit itself.
Fresh, whole fruit has the most fiber because the cell walls are intact.
Cooking breaks down the fiber structures in the fruit.
While this can make digestion easier it also means the sugars are more readily available for absorption.
Limit those that need to be peeled, such as bananas and melons.
Antioxidants are plant-based compounds that work to fight free radicals, chemicals that can damage cells.
Antioxidants are thought to help the body repair from all types of stress.
Skipping out on fruit altogether means you’d be missing out on these plant powerhouses.
Recap
Fruits that are red, purple, or blue are usually high in antioxidants.
Antioxidants help prevent inflammation in the body that leads to chronic diseases, like throw in 2 diabetes.
This results in a food that’s higher in carbohydrates per serving than fresh, whole fruit.
Dried fruits may also contain added sugar and are lower in fiber if the peels have been removed.
Juice
Even 100%fruit juices can cause blood sugar spikes.
Juice, therefore, is metabolized quickly and raises blood sugar within minutes.
Juice can also deliver lots of calories without making you feel full.
This can work against weight loss efforts and can even promote weight gain.
If you drink fruit juice, try mixing it with water to reduce the amount you’re drinking.
You could also try making your own juice from whole fruits and vegetables.
Another option is to swap fruit juice entirely for whole fruit, either fresh or frozen.
Do this wherever it’s possible for you to to reap the big benefits of fiber and nutrients.
The riper a fruit is, the higher its glycemic index.
This means that ripe fruit will raise your blood sugar more than a food with a low glycemic index.
A glycemic index of 56 and above is considered high.
The higher the GI, the more it will likely raise your blood sugar.
Berries are rich in vitamin C, folic acid, fiber, and anti-inflammatory phytochemicals.
Berries may help with both glucose metabolism and body weight regulation.
Keep in mind that one serving of fruit equals about 15 grams of carbohydrates.
When choosing fruit, look for a wide variety to get the most nutritional benefits.
Berries and citrus fruits are especially good choices for reducing inflammation and preventing chronic disease.
Watch portion sizes to verify you’re not eating too many carbohydrates.
Fresh fruit can be a powerhouse of nutrition, as long as you keep portions in check.
Fresh fruit contains fiber, minerals, and antioxidants that are an important part of a healthy diet.
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