Decoding the Orchard: The Best and Worst Fruits for Blood Sugar
You'll be surprised by how certain fruits and the manner in which they're consumed can impact blood sugar and our overall metabolic health.
To consume fruit, or not - is one of the most discussed and oftentimes confusing questions amongst those focused on managing their blood sugar, energy levels and overall metabolic health. Should I avoid fruit because it contains too much sugar? Is it the right kind of sugar? What fruits should I consume or should I simply avoid fruit despite the other health benefits?
Before diving in, it’s important to note that fruit is not inherently bad. Fruit gets a bad rap. In fact, fruits offer vitamins, minerals, antioxidants, fiber and phytochemicals - all of which convey meaningful health benefits. For example, berries are an incredible source of polyphenols which have been shown to reduce oxidative stress, inflammation and diseases including diabetes, obesity and heart disease. Another powerful example is citrus fruits which contain flavonoid compounds which can help reduce blood sugar, improve insulin sensitivity and even confer benefits for managing diabetes.
And yet, certain fruits and the manner in which we consume them can spike our blood sugar, causing an energy crash shortly thereafter. So what should we know about fruit and their impact on blood sugar?
The Glycemic Index:
The glycemic index measures how quickly a particular food raises blood sugar. Lower GI values are associated with a slower, steadier increase making them preferable for maintaining balanced blood sugar levels.
The degree to which a specific fruit spikes our blood sugar depends on:
The sugar content of the fruit: Naturally, certain fruits have a higher sugar content than others. A cup of raspberries contains less than 6 grams of sugar, whereas a single banana contains nearly 15 grams
Fiber content of the fruit: Fiber slows down the digestion rate of other nutrients, including sugar. This means that fruits higher in soluble fiber are less likely to cause sharp spikes in blood sugar levels. Raspberries have 4 grams of fiber per half a cup whereas a whole banana contains around 3 grams
Glycemic index value of the fruit: Certain fruits are higher on the GI index than others, so aiming for lower GI foods can help manage blood sugar. Turning back to our example, a banana has a GI index value of 47 whereas a full cup of raspberries has a GI index value of 32
Other Critical Factors to Consider - How, What and When:
How you’re consuming it: Fruit in its fresh, whole state is best for managing blood sugar. Blending or juicing breaks down the physical structure of the fruit, creating far less work for the body to break it down, which leads to a quicker absorption of the sugars and an increased spike in blood sugar. Juices are also devoid of fiber and since fiber helps blunt the blood-spiking impact of sugar, juices are particularly problematic when it comes to managing blood sugar. Dried fruit is devoid of its water content, making the amount of sugar relative to its weight far higher than had you consumed it in its original, whole state.
What you’re eating it with: We already know that fiber helps blunt the impact of sugar on levels of blood glucose. Consuming fruit alongside protein and healthy fats also creates a natural and healthy interference with the sugar content of fruit. The impact of a banana consumed in isolation versus one consumed with peanut butter (healthy fat) or greek yogurt (protein) are completely distinct from one another. All things equal, the more we can interfere with the absorption of the sugar content in fruit, the lower its blood-spiking impact will be.
When you’re eating it: Order of operations matters not just in math, but in managing blood sugar. Along the same lines of pairing fruit with other foods to slow absorption, what we consume first plays an important role in how that food impacts blood sugar. Starting a meal with protein, vegetables and healthy fats, followed by fruit leads to lower levels of blood sugar than meals that begin with fruit. When it comes to managing blood sugar, much like starting a meal with dessert is never a good idea, so too is beginning a meal with a heaping bowl of fruit.
Fruit Ripeness: As the fruit matures, the amount of sugar increases. Think of those brown bananas your Mom used to make her delicious homemade banana bread. There’s a reason why the recipe calls for overly ripe bananas - because they’re filled with sugar. Contrast this with other types of fruits which stop ripening as soon as they’re picked (think berries and oranges).
How much you eat. Captain obvious here but portion size matters. A small bowl of grapes won’t cause blood sugar to the spike as much as a large bowl will.
Top Fruits for Blood Sugar: Raspberries, Apples, Oranges, Kiwi, and Strawberries
Worst Fruits for Blood Sugar: Dried fruits of all sorts (think dates, raisins), bananas, grapes, pineapple, tropical fruits like mango and papaya and watermelon
Final thoughts: Everyone is different and the manner in which fruit impacts blood sugar is highly unique to you. The same type and sized fruit, paired with the exact same foods and consumed in the right order can cause highly distinct blood glucose levels from one person to the next. Thankfully, there are now numerous commercially available blood sugar monitors, all synced with intuitive apps that allow you to monitor in real-time how certain foods impact your blood sugar. These devices aren’t just for those with diabetes as they can help all of us avoid energy crashes from blood sugar spikes and support our overall metabolic health.
If you’re interested in recommendations, feel free to message me directly or post in the comments below.
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This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the reader's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.