What happens to your blood sugar when you eat fruit

You don’t need to give up fruit to improve your blood sugar management.

Key Points

• The fiber and antioxidants in fruits support healthy blood sugar levels.
• Pair fruit with protein or healthy fat to reduce blood sugar spikes and support steady energy.
• Opt for high-fiber fruits like berries and kiwi, and spread servings throughout the day.

When it comes to managing your blood sugar, fruit has stirred up an online debate. Some armchair experts claim that fruit is “bad” because your blood sugar goes up when you eat it. But that doesn’t mean you need to give up fruit! It’s actually normal for your blood sugar to fluctuate during the day, whether you have diabetes or not. The goal isn’t to avoid any food that raises your blood sugar but rather to prioritize foods (and fruits) that will have a gentler impact on blood sugar.

To clear up any confusion about fruit and your blood sugar, we asked dietitians to share their thoughts as well as tips on how to enjoy fruit while keeping your blood sugar in check.

How Fruit Impacts Blood Sugar

It Can Raise Your Blood Sugar

“Fruit contains natural sugar, so it can raise blood sugar, but differently than foods or drinks with added sugar,” says Kaitlin Hippley, M.Ed., RDN, CDCES. “The fiber, water and plant compounds in whole fruit help slow digestion, leading to a more gradual rise in blood sugar compared to sugary beverages or sweets,” she adds. That low and slow rise in blood sugar is ideal since dramatic swings in blood sugar can be taxing on your body.

Even though fruit has a less significant impact on blood sugar compared to other carbohydrate-rich foods, portion size still matters. “Too much fruit at one sitting, even with fiber, can increase the carbohydrate load and spike blood sugar in those with insulin resistance and diabetes,” says Erin Palinski-Wade, RD, CDCES. Think of it this way: the bigger the portion, the bigger the potential impact on your blood sugar.

The Fiber Helps Prevent Blood Sugar Spikes

The fiber in fruit plays an important role in regulating blood sugar levels. “[Fiber] slows stomach emptying and helps reduce how quickly sugars are absorbed, which can flatten the post-meal glucose curve,” explains Palinski-Wade. “This is why whole fruit tends to be much better for blood sugar than juice. When you remove the fiber matrix, the natural sugars are absorbed much faster,” she adds.

But here’s the thing: not all fruit contains the same amount of fiber, so the overall impact on your blood sugar can vary. Research suggests that the carbohydrate-to-fiber ratio is a better predictor of a fruit’s impact on your blood sugar than total carbohydrates alone. For example, watermelon has a high carbohydrate-to-fiber ratio, so it may cause a greater rise in your blood sugar than raspberries, which have a much lower ratio. Opt for higher-fiber fruits like berries, passion fruit, kiwi, pears and pomegranate more often or incorporate fruit into meals rather than as a standalone snack.

It Provides Antioxidants That May Improve Insulin Sensitivity

Eating the rainbow is easy when you include plenty of fruit in your diet. Those vibrant hues aren’t just pretty to look at; they’re also a good indicator of the polyphenol concentration—i.e., plant-based compounds that offer health benefits. “These plant compounds may help slow carbohydrate digestion and reduce the size of a blood sugar spike,” says Palinski-Wade.

Research suggests that the benefits of fruit extend beyond an hour or two after eating it. Those helpful plant compounds may also improve long-term insulin sensitivity, a key factor in blood sugar regulation. In fact, consuming plenty of polyphenol-rich foods like fruit is associated with a lower risk of developing diabetes.

How to Eat Fruit to Support Blood Sugar

• Pair fruit with protein and fat. “Pairing fruit with a source of protein and/or healthy fat can help reduce blood sugar spikes compared to eating fruit alone,” says Kimberley Francis, RD, CDCES. She suggests pairing fruit with foods like Greek-style yogurt, cottage cheese or nuts to support steady blood sugar levels.
• Prioritize eating whole fruit. Foods like apples, kiwis and nectarines all contain valuable fiber and antioxidants in their skin. Peeling them would mean missing out on valuable nutrition. “Whole fruits with edible skins and seeds tend to have a gentler effect on blood sugar because the fiber slows how quickly glucose enters the bloodstream,” Hippley adds.
• Spread out your servings. The Dietary Guidelines for Americans recommend 1 ½ to 2 ½ servings of fruit per day (~1 cup per serving). Ideally, your fruit consumption should be spread out over your meals or snacks rather than eating multiple servings in one sitting.

Our Expert Take

You don’t need to give up fruit to improve your blood sugar management. “Whole fruit can absolutely fit into a blood sugar-friendly diet. The key is choosing fruit in its whole form, keeping portions reasonable, and balancing it within the meal,” says Palinski-Wade. The fiber and antioxidants found in fruit play a role in mitigating its impact on blood sugar levels compared to other carbohydrate foods. In fact, there’s plenty of evidence to suggest that fruit doesn’t inherently have a negative impact on diabetes and may even improve blood sugar management in the long term. For those with diabetes, talk to your health care provider about the best way to incorporate fruit into your routine.

Frequently asked Questions

Does blood sugar go up after eating fruit?

Yes, because fruit is a source of carbohydrates. However, the fiber in fruit supports a steadier rise in blood sugar compared to other carbohydrate-rich food and beverages.

Which fruits should I avoid for blood sugar?

Choose fruits with edible skin and seeds, such as berries, kiwis, pomegranates and passion fruit. These fruits are higher in fiber, which supports steadier blood sugar levels. You can also pair your fruit with a source of protein and fat to further promote stable blood sugar.

Read the original article on EatingWell