How do fruits affect blood sugar?

For people with diabetes, eating a lot of fruits with a high glycemic index (GI) and high glycemic load (GL) can increase their blood sugar levels.

Fruits contain carbohydrates (carbs) and a natural form of sugar called fructose, which can raise blood sugar levels. However, fruits should be included in a healthy diet because they are rich in vitamins, minerals, and plant compounds. Fruits contain phytochemicals that may reduce the risk of heart disease, cancer, stroke, and improve overall health. This is because people with diabetes have a higher risk of heart disease and other problems than the general population. Many fruits also contain fiber, which slows digestion, helping to prevent blood sugar spikes. It also helps you feel fuller, which can help maintain a healthy weight.

For example, one cup of raw berries has 62 calories, 14g of carbs, and 7.6g of fiber. One cup of whole strawberries has 46 calories, 11g of carbs, and 3g of fiber. One cup of sliced or chopped tomatoes has 32 calories, 7g of carbs, and 2g of fiber. An average orange has 69 calories, 17g of carbs, and 3g of fiber.

A serving of fruit contains 15g of carbs. However, servings can vary greatly depending on the type of fruit; for example, 15g of carbs can be found in 1/2 a medium apple or banana; one cup of raspberries; 3/4 cup of blueberries; 1/4 cup of strawberries; 1/8 cup of raisins...

Besides carbohydrates, people with diabetes can also rely on the glycemic index (GI) to measure how much a food affects their blood sugar levels. Eating most foods with a low GI can help control blood sugar, but it's not always good for your health. For example, a candy bar and a cup of brown rice may have the same GI value, but brown rice contains more nutrients.

Eating a large serving of low-GI food raises blood sugar levels as much as a small serving of high-GI food. Therefore, the glycemic load (GL) provides more detail about the effects of a serving on blood sugar. For example, an orange has a GI of 52 and a GL of 4.4 (low). However, a candy bar has a GI of 55 but a GL of 22.1 (high).

Berries are packed with nutrients and fiber that are beneficial for people with diabetes. Photo: *Freepik*

How to eat fruit healthily

To eat fruit healthily, people with diabetes should pay attention to portion sizes, especially for dried fruit. For example, two tablespoons of raisins have the same carbohydrate content as a small apple. People with diabetes should choose fruits with a medium to low glycemic index (GI) of 55 or less, such as apples, oranges, bananas, mangoes, and pears. Meanwhile, pineapples and watermelons, which have a high GI (70 or higher), should be limited.

People with diabetes should choose fresh or frozen fruit whenever possible. Processed fruit and fruit juices often contain more carbs and can raise blood sugar levels more than fresh fruit. Processed fruit also has less fiber, making it less likely to slow digestion and prevent blood sugar spikes than whole fruit. Check labels and choose smaller portions when eating dried or processed fruit, as many varieties have added sugar.

The amount of fruit you eat each day should be evenly distributed. Instead of eating two portions at breakfast, eat one portion at breakfast and another portion at lunch or as a snack.

People with diabetes should count their daily carbohydrate intake and balance it with medication, diet, and a healthy lifestyle. If they have difficulty controlling their blood sugar, they should see a doctor.

Kim Uyen (According to Web MD )

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