Is there something better than during the colorful fruit plate on a tropical holiday? Or sink your teeth in the sweet, juicy peaches of the summer? It is no surprise that apples, oranges and bananas are at the top of the list for the must-consumed fruits of America. They are delicious. But the thing is, fruit – such as carbohydrates, in general – can nail the blood sugar level. Although that does not mean that you have to completely remove them from your diet, it is useful to understand how the body metabolizes fruit and the best fruits that lowers the blood sugar.
Rest sure: if you are looking for an energetic snack to keep your blood sugar in a healthy range, you do not have to search beyond the fruit basket of your kitchen -or the product drawer in your fridge. Our favorite snackworthy fruits are good for balancing the blood sugar (especially in combination with a spoon of nut butter or a bowl with sharp Graeice-yogurt!).
Featured image by Michelle Nash.
Edie Horstman
Edie is the founder of Nutrition Coaching Business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance and postpartum wellness.
Is fruit healthy?
Read Of course fruit is healthy! But others may look at a banana and only see what diet culture sees: sugar and carbohydrates. Fear of fruit is just another example of how diet messages influence our ability to make nutrition and large -scale choices for our body. The truth is that fruit is healthy – it doesn’t matter how culture it tries to turn it. Mother Nature knows what she is doing.
When we take away the complex messages there, confuse confusing studies and set our tendencies to analyze, we do what is what comes out of our natural world here is to help, support and saturate. This includes juicy grapes, ripe watermelon and sweet peaches! Ultimately, it is other types of sugar, such as refined cane sugar and artificial sweeteners, which can cause inflammation and other chronic diseases. And although not all sugar is created equally, the goal is not to limit or feel robbed. After all, life is too short not to enjoy your favorite treats.
Natural sugars in fruit: good or bad for your health?
Point Blank: Natural fruit is associated with good health. However, while we start to understand the blood sugar and its impact on our body, it is important to collect how fruit is metabolized. When we eat fruit, we consume a wide range of nutrients, including fiber, antioxidants and carbohydrates. We also consume natural sugars.
Types of sugar in fruit
Fruit contains two types of sugar: fructose and glucose. The proportions of each vary, but most fruits are approximately half glucose and half fructose. Most fruits have 5-6 grams of fructose (sub has only 3-4 grams), which is a small amount. In excess fructose can be toxic to the liver, but I am talking about considerable amounts of fructose. When you eat 3-6 grams of fructtose at the same time, the intestines will neutralize it unlikely and the fructose will never find its way to the liver. To put that in context, one medium orange has about six grams of fructose.
Fruit and greasy liver disease
Moreover, you may read that fructose in Frouit causes everything, from weight gain to liver fat with greasy fatty liver fat. When you are sucked into the chronic dietendex, food can be nourishing as vitamin C-Packed Applas overshadowed by sugar content. Although studies suggest that a high intake of fructose can directly increase the risk of non-alcoholic liver liver, consider what type of fructose is tested: naturally occurring fructose versus projected fructose.
When it comes to weight gain, diabetes and liver disease, the larger perpetrators are high-shot corn syrup (HFCs, a sweet of corn starch) and tables sugar. Fruit is not the enemy. It is only when fruit is consumed in long quantities – without something to slow down the blood sugar level (such as proteins and healthy fats) – that the liver I present to get fructose.
Natural fruit is associated with good health. However, while we start to understand the blood sugar and its impact on our body, it is important to collect how fruit is metabolized.
How the body metabolizes fruit
Again, it is when we consume a lot of fruit together that fructose comes to the liver. Experts agree that if you eat 1-2 fruit at the same time (about the size of a tennis ball), your liver gets from a small pole. In essence, the fructose is partially blocked by the intestines.
Another part that changes the way we metabolize fruit? Fiber. The fiber in fruit slows down the absorption of the sugar. It helps to stay hungry at a distance and can support the hormone balance. Unlike soft drinks, often with at least 25 grams of fructose, natural fruit contains fiber to keep blood sugar levels under control. Moreover, the vitamin C content of a fruit can also help neutralize the effects of fructose. Flavanols can also help to prevent it.
Is dried fruit food?
What doesn’t like a cup of trail mix, filled with chocolate, nuts and dried fruit? Leave his stimulating qualities, dried fruit is rich in fructose and has its benefits lost nutrients in the drying process. Moreover, most dried fruits, such as cranberries, have added sugar. If you manage to find dried fruit that do not contain any added sugar, they can still drastically spine the blood sugar level.
When dried out, dried fruits contain just as much sugar as the whole fruit, but in fewer bites. Although an entire apicot has 3-5 grams of sugar, for example, only two tablespoons of dried apicots have the same amount. If you also join, combine a small handful of dried fruit with a source of fat (nuts) or protein (snare cheese, a hard -boiled egg, etc.).
Mirroring smoothies blood sugar levels?
Depends on the ingredient! Keep in mind that although smoothies are inherently healthy, only fruit smoothie nail causes blood sugar levels. Even if a smoothie floods with healthy food, this can cause blood sugar levels if the most important ingredients are carbohydrates.
Insered, choose a protein-packed and fiber-rich smoothie. The same applies to fruit juices. When you take several fruits, mix them to make juice and then stir the fiber, you can get a large dose of fructose. When creating a blood sugar level -friendly, choose fruit with low suggers and many greens.
What fruits can you eat on a ketogenic diet?
If you are currently trying a ketogenic diet, you are well aware of which starchy carbohydrates and fruit nail in glucose cause. When it comes to maintaining ketosis, you want to be aware of which fruit you choose. On a keto diet, most people can regularly enjoy bearries, cherries, plums and kiwis. For example, ½ cup of raspberries contains three grams of carbohydrates, ½ cup of blackberries contains four grams of carards and 8-10 strawberries contain six grams of car cars.
10 fruit that lower the blood sugar
Speaking of keto-friendly fruits, the fruits that lowers the blood sugar are much of the same. These fruits are Relativley Hygher in Fiber and are universally known as diabetic friendly fruits. Below you will find a list of the top 10 fruit to consume when you try to lower blood sugar levels.
Raspberries
Half to cup of raspberries (60 grams) contains approximately three grams of carbohydrates. Raspberries must be called mineral manganese, which is needed for healthy bones and skin. It also helps to regulate blood sugar levels.
Recipe: Raspberry Cocoa Energy Balls
Blackmaster
Half to cup of blackberries (70 grams) contains approximately four grams of carbohydrates. As with all berries, blackberries provide a variety of health benefits: antioxidants, vitamins and minerals. They are anti -inflammatory and anti -microbial properties.
Recipe: Market Green Salad with fennel, herbs and blackberries
Strawberry
Eight strawberries with medium -sized images (100 grams) contain approximately six grams of carbohydrates. Strawberries are known to raise HDL (good) cholesterol, lower blood pressure and guard against cancer. Packed with vitamins, fiber and private high levels of antioxidants known as polyphenols, strawberries are a sodium -free, fat -free, cholesterol -free and low -calorie food.
Recipe: Strawberry and Cream Smoothi
Plum
A medium -sized plum (65 grams) contains approximately seven grams of carbohydrates. Plums are full of nutrients to lower inflammation, help with constipation, reduce blood sugar levels and more.
Recipe: Plum, ginger and thyme cake
Kiwis
A medium -sized kiwi (70 grams) contains approximately eight grams of carbohydrates. Kiwis contain a lot of vitamin C and dietary fiber. This sharp fruit can support the health of the heart, digestion and immunity.
Recipe: Hale’iwa smoothie bowls
Cherry
Half to cup of cherries (75 grams) contains approximately eight grams of carbohydrates. Cherries contain few calories and full of fiber, vitamins, minerals, feeds and other good fronts, such as choline and antioxidants. You get vitamins C, A and K with every long-stem frouit.
Recipe: Summer stone fruit crispy with cinnamon chunk
Blueberry
Half -cup blueberries (75 grams) contains approximately nine grams of carbohydrates. Together with remarkable health benefits, blueberries are rich in vitamin K, which plays an important role in promoting the health of the heart and the health of bone. They are also a delicious fruit to balance blood sugar levels.
Recipe: Coconut, banana and blueberries baked oatmeal
Clementines
A medium -sized clementine (75 grams) contains approximately nine grams of carbohydrates. Clementines are rich in antioxidants such as vitamin C, which can help improve the health and appearance of your skin. They can also help stimulate your immune system.
Recipe: Working day breakfast board
Manta -soup
A cup of melon (160 grams) contains approximately 11 grams of carbohydrates. Vry hydrating, the melocks is few carbohyrades, filled with electrolytes and has anti -inflammatory properties.
Recipe: Mango-Melon Sorbet
Peach
A medium -sized peach (150 grams) contains 13 grams of carbohydrates. A member of the stone fruit family, peaches are great for digestion, can stimulate your immune system and are rich in beta -carotene and vitamin C to support healthy skin.
Recipe: Grilled peaches with honey
This message was last updated on 3 May 2025 to record new insights.
