Fruits That Dont Raise Blood Sugar
Think you cant eat fruit when youre diabetic? Think again. The American Diabetes Association has labelled certain fruits as diabetes superfoods because of their high vitamin, mineral and fiber content. Theyre considered low-GI foods, meaning they cause a slower and smaller rise in blood sugar levels. High-fiber foods are often low-GI because it naturally regulates your blood sugar and keeps you feeling full.
Of course, you should still eat these diabetes-friendly fruits in moderation. Also, be sure to eat them as-is in their natural form and avoid juices, syrups and processed fruits with added sugar.
BerriesBerries are loaded with antioxidants, vitamins and fiber, making them a low-GI alternative when youre craving sweets. Try putting them in plain, nonfat yogurt for a healthy breakfast or dessert.
CherriesCherries are another low-GI fruit that may help fight inflammation. They’re also rich in antioxidants, which can help your body fight diseases like cancer.
PeachesPeaches make the perfect summertime treat. Theyre loaded with vitamins, minerals and fiber, and go great in unsweetened iced tea.
One serving of these summer fruits contains over 50% of your daily vitamin A requirement and is loaded with fiber. Try tossing diced apricot into a summer salad for a refreshing twist.
ApplesTheres a reason apples are everyones go-to fruit: theyre loaded with fiber, vitamin C and antioxidants. Plus, theyre easy to take around with you and eat wherever.
Skip The Canned Fruit
Canned fruits and those cute little fruit cocktail cups may be convenient and inexpensive, but they aren’t so good for you.
“Those canned in heavy or light syrup are not an ideal choice for persons with diabetes,” says Kim Rose, RD and a certified diabetes care and education specialist. “This is because syrup-laden fruits contain added sugar that may be too much for the body to handle.”
Why Do I Need To Be Careful About Fruit Juices And Smoothies
Weve mentioned fruit juice and smoothies and these are something that, ideally, need to be avoided or at least cut down on. This is because fruit juice and smoothies have most of the roughage removed or already broken down, so it is very easy to drink large quantities in a short space of time and ultimately this means extra calories and carbohydrate. Having less intact fibre means fruit juices and smoothies are not as beneficial to the body compared to whole fruits.
A serving 150ml provides about 15g carbs which counts towards free sugar, so you can see how easily it is to take in a lot of carbohydrate and free sugar without really noticing.
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How To Control Your Blood Sugar
To prevent your blood sugar levels from rising too high, you might want to stick to one 4-ounce serving of orange juice a day, says Palinski-Wade. If you like to have orange juice in the morning, she recommends cutting a glass of OJ with some water or a club soda or seltzer. “It makes it bubbly and a bit more fun,” she says. “You’re still getting the same flavor, but a larger volume for the same amount of carbohydrates.”
Fresh, whole oranges can be part of a healthy diet to help control diabetes, too. The peeling will slow you down, and thehigher fiber content of oranges will increase your satiety levels, helping you feel fuller with fewer carbohydrates and calories.
Higher Blood Sugar And Overeating
Pure monk fruit extract has zero calories and does not raise blood sugar.
This graph from Lakanto, a major Japanese supplier of the sweetener, shows how their extract has a glycemic index and glycemic load of zero.
Then how can it cause your blood sugar to go up?
Not directly, but indirectly.
In 2017, the National University of Singapore published a study titled:
Effects of aspartame, monk fruit, stevia and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake.
In the study, 30 healthy men used these sweeteners on different days.
They ate a consistent and controlled breakfast in the morning, followed by a beverage sweetened with one of the aforementioned sweeteners mid-morning.
Then at lunch, they were free to eat whatever they wanted.
Surprisingly, regardless of whether participants used regular table sugar or non-glycemic sweeteners , their average blood sugar levels over a 24 hour period were nearly identical.
Did drinking a stevia or monk fruit sweetened beverage cause a spike?
Nope.
The lower lines represent beverages sweetened with monk fruit, stevia, and aspartame . You can see how their blood sugar stayed the same or lower.
The high line plots what happened when the same people drank the sucrose sweetened beverage. The level spiked big time during the 60 minutes or so afterward.
Now look what happened after they ate lunch
Those who drank the non-caloric and zero-glycemic sweeteners in the morning experienced higher blood sugar after lunch.
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Reason : Fruits Are Normally Eaten With Other Foods Throughout The Day
The 4th reason is possibly the most importantand I dont really see it mentioned anywhere.
The fact is, you dont just eat copious amounts of fruit on their own. Rather, you normally eat fruit as a side together with other foods, or as a modest snack between meals.
And these other foods that you eat your fruit with, are likely to contain ingredients like protein, fat and fiber, which all help to stabilize your blood sugars.
Meaning the effects of fruit sugars should not really be considered in isolationbecause thats not real life.
Even a big serving of fruit salad or a Homemade fruit smoothie is likely to be served with some nuts, protein powder, yoghurt or milk.
Knowing Blood Sugar Levels
If you have diabetes, the frequency of testing your blood glucose level depends on your treatment plan, so follow your doctors advice on the appropriate times for you.
Common times to check are in the morning, before and after meals, before and after exercise, at bedtime, and if you feel sick. Some people may not need to check their blood sugar daily.
What you eat and what you do for physical activity affect your blood sugar. But theres no way to know what effect they have unless you test your blood sugar.
Blood glucose meters are used to test blood sugar levels so you can see if your levels are within the target range. Your doctor will also work with you on your individualized range.
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Fresh Fruit Is Healthy And Safe For Diabetics
Diabetics should be conscious of their fruit intake, but overall, fruit is still a healthy and important part of any diet for managing diabetes.
“There is a myth that fruit is sugar and shouldn’t be eaten if you are diabetic, but that isn’t quite true,” says Susan Besser, MD, a primary care physician in Maryland. “Yes, it is a carbohydrate and one should eat it in moderation, but it is actually a healthy carbohydrate and metabolized much better than other carbs like cakes, cookies, or candies.”
In fact, research has linked fresh fruit consumption to improved health for diabetics. A study published in the Public Library of Science in 2017 followed half a million Chinese men for seven years, asking about their fruit intake and measuring their blood sugar levels.
The researchers found that higher fresh fruit consumption was associated with a significantly lower risk of developing diabetes. And even for people with existing diabetes, those who ate more fresh fruit had a lower risk of death or developing serious health complications. The study concluded that diabetics should not be told to limit fresh fruit intake.
Moreover, consuming fruit at a young age may even reduce the risk of developing type 2 diabetes at a later age. For example, a study published in the Journal of Nutrition in 2018 found that lowering saturated fat intake and increasing fruits and vegetables in children ages 8 to 10 years old may improve insulin sensitivity, reducing the risk of type 2 diabetes.
Fruit Is Not Forbidden But Some Choices Are Better Than Others
Dr. Danielle Weiss is the founder of the Center for Hormonal Health and Well-Being, a personalized, proactive, patient-centered medical practice with a unique focus on integrative endocrinology. She enjoys giving lectures and writing articles for both the lay public and medical audiences.
If you have diabetes, chances are someone has mentioned that you should avoid eating fruit. 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 healthy diabetes treatment plan.
People with diabetes should be cautious, though. Certain fruit choices may affect blood sugar levels more than others. This article will discuss how to make smart decisions about the fruits you eat.
Verywell / Ellen Lindner
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Low Glycemic Fruits For Normal Blood Sugar Levels
Healthy low glycemic fruits are high in nutrition and easily support normal blood sugar levels.
However, if you want to maintain normal blood sugar levels, there are some high glycemic fruits that youll need to be careful with.
High glycemic carbohydrates are the foods most responsible for raising blood sugar levels. The glycemic index measures how fast carbs are absorbed into the bloodstream as glucose .
To manage the glucose in your blood your pancreas produces insulin.
Eating high glycemic fruits can sometimes cause blood sugar levels to rise too rapidly making your pancreas have to work too hard.
What Are The Best Choices
The best choices of fruit are any that are fresh, frozen or canned without added sugars.
- If choosing canned fruit, look for words like “packed in its own juices,” “unsweetened” or “no added sugar.”
- Dried fruit and 100% fruit juice are also nutritious choices, but the portion sizes are small so they may not be as filling as other choices.
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Eating Fruit With Diabetes
How can fruit affect blood sugar, and are there certain types of fruit that are better for people with diabetes?
Its important for people with diabetes to be careful about what they eat, especially when it comes to sweet foods. Thats what can make eating fruit so tricky.
Even though fruits are natural and full of healthy vitamins and minerals, many of them also pack in fructose , a carbohydrate that can raise your blood glucose levels. The good news is that fruits are fine to eat so long as you monitor the types and amounts.
How Much Fruit Should Someone With Diabetes Eat
The US Dietary Guidelines recommend that all adults eat about two cups of fruit per day, where one piece of fruit is about the size of a one-cup serving. People with diabetes should still eat fruit, but should be more mindful of fruit intake, paying attention to the type and amount of fruit that you eat. Pairing fruit with foods that also have protein and fat can help prevent a blood sugar spike.
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What Are The Treatments For Hypoglycemia
Make an appointment with an endocrinologist if you feel like youre having episodes of hypoglycemia, even if youre not diabetic. Theyll talk you through treatment strategies, including:
- Adjusting your medications. You may need to change how often you take insulin or other medications, which medications youre on, how much you take, and when you take them.
- Working with a registered dietitian on a personalized meal plan that stabilizes blood sugar levels. Theres no one-size-fits-all hypoglycemia diet, but a nutritionist can help you figure out a consistent meal plan tailored to you, and teach you how to count carbohydrate grams to go along with your health and routine.
- Increasing and improving self-monitoring of your blood glucose levels. Knowing your blood glucose level throughout the daywhen you get up, before meals, and after meals etc.can help you keep it from getting too low.
- Limiting consumption of alcoholic beverages. Alcohol interferes with the way your body metabolizes glucose. If youâre prone to hypoglycemia, consider decreasing how much alcohol you consume.
- Glucose tablets . Make sure you always have glucose tablets on hand, whether at home, school, the office, or the gym. After taking the tablet, check your blood sugar. If its still low, take another tablet. If that doesnt help, check with your doctor.
What Is The Best Fruit For People Living With Diabetes
All fruits are not created equal and each one of them has its own unique nutritional profile especially their health-enhancing phyto-chemicals. Consuming a variety of food including different types of fruit helps to fulfil your daily nutrient requirement. Generally speaking, all fruits are good for you as long as you consume them within your carbohydrate budget. Fruits with added sugar, such as canned fruits in syrup or dried fruits coated with sugar, and commercial fruit juices/ drinks/ punches are not advisable to be consumed as they tend to have higher carbohydrate content and less stomach-filling than natural and whole fruits. Your carbohydrate could also be exceeded easily if you do not control the portion of the food intakes.
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You May Bonk Midway Through Your Workout
Bonking, or experiencing reduced energy due to low blood sugar, is another potential effect of skipping meals that can be particularly dangerous for people with diabetes. Signs of bonking include dizziness, nausea, and shakiness, says Goergen.
Glucose feeds your cells while youâre exercising, but without fuel from food, the body begins burning fats to create glucose, causing acids called ketones to accumulate in the body. Your muscles may experience fatigue during physical activity simply because your body has run out of energy from its usual energy source, says Goergen, explaining that this process is called ketosis.
More important, if you take diabetes medication that is meant to help lower your blood glucose levels, but you donât fuel your body with carbohydrates to provide that glucose, you may become hypoglycemic. Hypoglycemia, or low blood sugar, can lead to dizziness, shaking, blurred vision, headache, confusion, and nausea during your workout. If left untreated, hypoglycemia can be life-threatening, Goergen says.
Prevent low blood sugar by eating a little something before your workout, such as a small banana or pressed fruit bar, recommends Stefanski. Sometimes planning a workout about 60 minutes after a meal can be a good way to keep blood sugar stable, have good energy, and not have to add extra food into the day just for the workout, she says.
How Does Fresh Fruit Affect Your Blood Sugar Levels
We all know that we need plenty of fresh fruits and vegetables to stay healthy and happy. However, theres a lot of contradictory advice as to how much fruit is good for you.
In particular, fresh fruit is known to contain high levels of natural sugar. So, if youre diabetic for example, or youre simply watching your sugar intake, its important to be aware of how fresh fruit can affect your blood sugar levels.
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What Should Your Blood Sugar Be After You Eat
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What should blood sugar be 1 hour after eating?
Normal blood sugar levels after eating for diabetics The American Diabetes Association recommends that the blood sugar 1 to 2 hours after the beginning of a meal be less than 180 mg/dl for most nonpregnant adults with diabetes. This is typically the peak, or highest, blood sugar level in someone with diabetes.
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The Best Fruits For People With Diabetes
Two to three servings of fruit a day is recommended, and that can is true for people with diabetes, too.
“If you combine fruit with a fat or protein, it will help you feel fuller and help with that portion control,” Fienman says.
Here are some beneficial fruits that are not only lower on the glycemic index, but also pack a punch with other vitamins and minerals:
- berries Both citrus and berries are recommended as superfoods by the American Diabetes Association.
- cherries
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Fruit Guidelines For People With Diabetes
The right amount of fruit depends on a persons age, sex, and how much exercise they do.
For people who do less than 30 minutes of moderate exercise per day, the United States Department of Agriculture recommend the following:
| Age |
- 8 large strawberries
- 1 cup of 100-percent fruit juice
Dried fruit contains more sugar than fresh or frozen fruit. For example, half a cup of dried fruit has an equivalent amount of sugar to 1 cup of fruit in any other form.
People who do more than 30 minutes of moderate exercise per day may be able to eat more fruit than those who do not.
Diabetes causes a persons blood sugar, or glucose, levels to become too high. There are two main types of diabetes.
Type 1 diabetes typically develops in childhood. A person with this type is unable to produce a hormone called insulin. It is usually not possible to prevent this form of diabetes.
Type 2 diabetes is the most common form. It can occur at any age, but it usually develops later in life. In people with type 2 diabetes, the cells do not respond appropriately to insulin. Doctors call this insulin resistance.
Insulin causes sugar to move from the bloodstream into the bodys cells, which use it as an energy source.
A person cannot always prevent type 2 diabetes, but often, making lifestyle and dietary changes can reduce the risk of developing this condition.