Is there anything better than diving into a colorful fruit plate on a tropical vacation? Or sink your teeth into the sweet, juicy summer peaches? It’s no surprise that apples, oranges and bananas are ranked Top of the list For the most consumed fruit in America. They are tasty. But the problem is that fruits, such as carbohydrates, generally cause a sudden increase in blood sugar levels. That doesn’t mean you need to completely strip them from your diet, but it’s helpful to understand how your body metabolizes the fruits and the best fruits that lower blood sugar levels.
Don’t worry: When you’re looking for a lively snack to keep your blood sugar in a healthy range, look for a fruit basket in your kitchen or a fridge produce drawer. Fruits that are suitable for our favorite snacks are good for balancing blood sugar levels (especially when paired with a spoonful of nut butter or a bowl of tart Greek yogurt).
Special images by Michelle Nash.
Are fruits healthy?
Reading that question, some of you may be thinking, Of course, the fruits are healthy! But others may look at bananas and only see what diet culture sees: sugar and carbohydrates. Fearing fruit Here is another example of how diet messages affect our bodies’ ability to make healthy and nutritious choices. The truth is that fruits are healthy. Regardless of how diet culture doesn’t try to turn it around. Mother Nature knows what she is doing.
If we remove all the complicated messages, put aside our tendency to confuse our research and overanalyse our efforts, we realize that what comes from our natural world is here to help, maintain and satisfy us. This includes juicy grapes, ripe watermelons and sweet peaches! Ultimately, other types of sugar, such as refined cane sugar and artificial sweeteners that can cause inflammation and other chronic diseases. And while not all sugar is made equally, the goal is not to be taken away or taken away. After all, life is too short to enjoy your favorite snack.
Natural Sugar in Fruits: Good or Bad for Your Health?
Point Blank: Natural fruits are related to health. However, once you start to understand blood sugar and its effects on the body, it is important to recognize how fruits are metabolized. When eating fruits, they consume a variety of nutrients, including fiber, antioxidants, and carbohydrates. They also consume natural sugar.
Types of sugar in fruits
Fructose and glucose contain two types of sugar. Although each proportion varies, most fruits are about half glucose and half fructose. Most fruits have 5-6 grams of fructose (some only 3-4 grams). This is a small amount. In excess, fructose can be toxic to the liver, but I’m talking about a large amount of fructose. Eating 3-6 grams of fructose at a time, the intestines actually neutralize it, and the fructose never reaches the liver. To put it in context, one medium orange has about 6 grams of fructose.
Fruits and fatty liver disease
Somewhere along the way, you may have read that fruit fructose causes everything from weight gain to fatty liver disease. Food nourishes when you get sucked into the vortex of a chronic diet Vitamin C packed apple The sugar can cast shadows. meanwhile Research suggests Its high fructose intake can increase the risk of non-alcoholic fatty liver disease. Consider which types of fructose are being tested: naturally occurring fructose vs. processed fructose.
When it comes to weight gain, diabetes and fatty liver disease, the bigger perpetrators are high fructose corn syrup (HFCS, a sweetener made from corn starch) and table sugar. Fruits are not enemies. It’s only when fruit is consumed in large quantities – whatever Slow blood sugar (Protein and healthy fats, etc.) – When the liver receives a cascade of fructose.
Natural fruits are related to health. However, once you start to understand blood sugar and its effects on the body, it is important to recognize how fruits are metabolized.
How the body metabolizes fruits
Again, fructose reaches the liver when it is consumed together a lot of fruit. Experts agree If you’re eating 1-2 fruits at a time (as much as the size of a tennis ball), your liver will mostly be (both) if it’s fructose. Essentially, fructose is partially blocked by the intestines.
Another component that changes the way fruits metabolize? fiber. Fruit fiber slows down sugar absorption. Helps keep your hunger at bay Supports hormone balance. Unlike soda, which often has at least 25 grams of fructose, natural fruits contain fiber, which helps to reduce blood sugar levels. Furthermore, the vitamin C content of fruits also helps neutralize the effects of fructose. Flavanol It also helps to counter that.
Are dried fruits nutritious?
Do you like a cup of trail mix filled with chocolate, nuts and dried fruit? Despite its vibrant qualities, Dried fruit It is rich in fructose and lost many of its beneficial nutrients during the drying process. Plus, most dried fruits, like cranberries, add sugar. If you can find dried fruits that do not contain sugar, you can spike your blood sugar levels significantly.
When dehydrated, dried fruits contain as much sugar as the whole fruit, but with fewer bites. For example, the entire apricot has 3-5 grams of sugar, but only 2 tablespoons of dried apricot are the same amount. If possible, combine a small number of dried fruits with fat (nuts) or protein (string cheese, hard eggs, etc.).
Does smoothies spike your blood sugar levels?
It depends on the material! Although smoothies are inherently healthy, it is important to note that fruit-only smoothies can cause a surge in blood sugar levels. Even if smoothies are overflowing with healthy foods, if the main ingredient is carbohydrates, your blood sugar levels can skyrocket.
Instead, choose a protein-filled fiber-rich smoothie. The same goes for fruit juice. Once you have taken multiple fruits, blend them to make juice. Remove the fiberyou can get a large amount of fructose. When making blood sugar-friendly juices, choose low-sugar fruits and plenty of greens.
What kind of fruits can you eat on the ketogenic diet?
If you’re currently trying out the ketogenic diet, you’re well aware that starchy carbohydrates and fruits can cause spikes in glucose. If that’s coming Maintaining ketosisyou want to be careful about the fruit you are choosing. On the keto diet, most people can enjoy berries, cherry, plums and kiwi on a regular basis. For example, ½ cup of raspberries contains 3 grams of carbohydrates, ½ cup of blackberries contains 4 grams of carbohydrates, and 8-10 strawberries contain 6 grams of carbohydrates.
10 fruits that lower your blood sugar levels
Speaking of keto-friendly fruits, fruits that lower blood sugar levels are the same. These fruits are known universally as relatively high fiber and are diabetes-friendly. Below is a list of the top 10 fruits you consume when trying to lower your blood sugar level.
raspberry
Half of the raspberries (60 grams) contain about 3 grams of carbohydrates. Raspberries have minerals called manganese, which are necessary for healthy bones and skin. It also helps regulate blood sugar levels.
Recipe: Raspberry Cocoa Energy Ball
blackberries
Half cup blackberries (70 grams) contain about 4 grams of carbohydrates. Like all berries, blackberries offer a variety of health benefits, including antioxidants, vitamins and minerals. They are anti-inflammatory and have antibacterial properties.
Recipe: Marketing green salads with fennel, herbs and blackberries
strawberry
Eight medium-sized strawberries (100 grams) contain around 6 grams of carbohydrates. Strawberries are known to increase HDL (good) cholesterol, lower blood pressure, and prevent cancer. Packed with vitamins, fiber, and especially high levels of antioxidants known as polyphenols, strawberries are sodium-free, fat-free, cholesterol-free, and low-calorie foods.
Recipe: Strawberry and cream smoothie
plum
Medium plums (65 grams) contain about 7 grams of carbohydrates. Plums are packed with nutrients, such as reducing inflammation, helping with constipation, and reducing blood sugar.
Recipe: Plum, ginger, time tart
kiwi
The medium-sized kiwi (70 grams) contains about 8 grams of carbohydrates. Kiwis are high in vitamin C and dietary fiber. This tart fruit can support heart health, digestive health and immunity.
Recipe: hale’iwa smoothie bowl
Cherry
Half cup cherry (75 grams) contains about 8 grams of carbohydrates. Cherries are low in calories and are full of fiber, vitamins, minerals, nutrients, and other rich ingredients like choline and antioxidants. Vitamins C, A, and K are available for each of the fruits with long stems.
Recipe: Summer stone fruit with cinnamon crumble
blueberry
Half cup blueberries (75 grams) contain about 9 grams of carbohydrates. In addition to other notable health benefits, blueberries are rich in vitamin K and play an important role in promoting heart and bone health. It is also a delicious fruit that helps balance blood sugar levels.
Recipe: Coconut, banana, blueberry baked oatmeal
Clementine
The medium-sized Clementine (75 grams) contains about 9 grams of carbohydrates. Clementine is rich in antioxidants like vitamin C, which helps improve skin health and appearance. It also helps boost your immune system.
Recipe: Breakfast board for work days
Cantaloupe
1 cup of melon (160 grams) contains about 11 grams of carbohydrates. Very hydrating melons are low in carbohydrates, filled with electrolytes, and have anti-inflammatory properties.
Recipe: Mango Melon Sorbet
peach
One medium peach (150 grams) contains 13 grams of carbohydrates. A member of the Stone Fruit family, peaches are ideal for digestion, can boost your immune system, are rich in beta-carotene and vitamin C, and support healthy skin.
Recipe: Peaches were grilled with honey
This post was last updated on May 3, 2025 to include new insights.
Source: Camille Styles – camillestyles.com
