How does fruit affect blood sugar?

People with diabetes who eat a lot of fruits with a high glycemic index (GI) and glycemic load (GL) may 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 contain many vitamins, minerals, and plant compounds. Fruits contain phytochemicals that can reduce the risk of heart disease, cancer, stroke, and promote overall health. People with diabetes are at higher risk of heart disease and other problems than people without diabetes. Many fruits also contain fiber, which slows digestion, helping to prevent spikes in blood sugar. It also helps you feel fuller, which can help maintain a healthy weight.

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

A serving of fruit has 15 grams of carbs. But serving sizes can vary widely depending on the type of fruit, for example: 15 grams of carbs are found in 1/2 a medium apple or banana; a cup of raspberries; 3/4 cup of blueberries; 1/4 cup of strawberries; 1/8 cup of raisins...

In addition to carbs, people with diabetes can also rely on the glycemic index (GI) to measure how foods affect blood sugar levels. Eating most low GI foods can help control blood sugar, but they are not always healthy. 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 portion of a low GI food raises blood sugar levels as much as a small portion of a high GI food. Therefore, the glycemic load (GL) gives more detail about the effects of a diet on blood sugar levels. 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 contain many nutrients and fiber that are beneficial for diabetics. Photo: *Freepik*

How to eat fruit healthily

To eat healthy fruit, diabetics should watch portion sizes, especially dried fruit. For example, two tablespoons of raisins have the same amount of carbs as a small apple. Diabetics should choose foods with a medium or low GI (55 or less) such as apples, oranges, bananas, mangoes, pears, etc. Meanwhile, pineapples, watermelons, etc. have a high GI (70 or more) and should be limited.

People with diabetes should choose fresh or frozen fruit when possible. Processed fruit and fruit juices are often higher in carbs and can raise blood sugar levels compared to fresh fruit. Processed fruit has less fiber, so it is less likely to slow digestion and prevent blood sugar spikes like whole fruit. Check labels and choose small portions when eating dried or processed fruit, as many have added sugar.

The amount of fruit eaten during the day should be divided evenly. Instead of eating two portions at breakfast, eat one portion at breakfast and another at lunch or as a snack.

Diabetics should count their daily carb 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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