Want to know about an ultimate guilt-free snack? Well, yes! Of course, it’s fruits- sweet and citrusy! While they are all natural, packed with rich nutrients and antioxidants, they come with an unknown threat. Just because they are termed “healthy” doesn’t mean they are good for the blood sugar. To know which is good and which is bad, one should be aware of the glycemic index. That is a scale that measures how quickly a food causes blood sugar level spikes after eating. Foods that have a low glycemic index cause a slow, steady increase, while those in high numbers might trigger a blood sugar spike. And yes, even fruits can land on both sides of the scale.Dr. Alessia Roehnelt, a New Jersey-based endocrinologist, recently shared her insights on Instagram, sharing which fruit supports healthy blood sugar levels and which do not!
Best choice
When it comes to keeping steady blood sugar levels in the body, berries are at the top of the list. Blueberries, strawberries and raspberries are excellent options. They are handy, easy to consume and readily available. These fruits are low in sugar and glycemic index, meaning that they are less likely to cause a spike.Dr. Roehnelt explained that most berries are not only gentle on blood sugar, they are also rich in antioxidants, which support overall health. Sprinkle them on yogurt, or eat them straight from the bowl, toss them into a smoothie and enjoy the delicious fruity flavour.
Best consumed in moderation: Apples, peaches, pears and other stone fruits
All the round fruits, apples, pears, along with stone fruits such as plums, peaches and cherries, are not as blood sugar friendly as berries but they are not the worst ones either.According to the endocrinologist, these fruits should be enjoyed in moderation, typically one a day, without causing too much of blood sugar fluctuation. Bonus tip: Pairing these with a protein or fat will definitely help slow down the release of glucose into the bloodstream.To get started, try an apple with unsweetened almond butter or a peach with a few walnuts. This combination really helps in controlling blood sugar levels while keeping one fuller for a longer period of time.
Consume mindfully: Banana, grapes and melon
Finally, there are the fruits that should be eaten with utmost caution. especially if you are one to suffer from insulin sensitivity or diabetes. Dr. Roehnelt highlighted that bananas, grapes, and melons are the top culprits of blood sugar spikes. With a higher glycemic index, these fruits can give a quick rise in blood sugar when consumed on their own. The recommendation is not to avoid them entirely but people should be very mindful of their portion sizes. A few grapes, or some slices of melon, are okay but large servings should be strictly avoided.It also helps if these fruits are paired with a source of fat or protein to mask the sugar load. For instance, a small banana with a spoonful of peanut butter is a great option than eating the fruit all alone.While fruits can be beneficial for our body, the key lies in understanding how to pair them and which are the better choices. With a few mindful tweaks, enjoy the sweetness of fruit without worrying about unwanted blood sugar spikes.The goal is not to cut out fruit completely, but rather to eat it with more intention. Favour berries regularly, enjoy apples and stone fruits in moderation, and be cautious with high GI foods.
