The Best Fruits to Help Lower Blood Sugar, Says Nutritionist — Eat This Not That

When you live with a condition that affects your blood sugar level, either diabetes, prediabeteso hypoglycemia: keeping blood sugar levels stable is a priority. For people with diabetes, long-term high blood glucose can spell trouble in the form of increased risk of heart disease, kidney disease, and vision loss. And if you have prediabetes, you’ll definitely want to monitor your blood sugar levels to avoid ending up with a full-blown version of the disease.

Of course, cutting back on sweets plays an important role in controlling sugars, which can seem like a real bad mood. But you don’t necessarily have to cut out all sweet foods to keep your blood sugar levels in the black. Some fruit can be surprisingly useful options! Of course, no fruit will actually lower your blood glucose (because they do contain sugar, after all), but some options are better than others.

As a nutritionist, here are six fruits I recommend to keep your blood sugar low. So, don’t miss this list of the best drinks to lower sugar.

blackberries in a white bowl

In summer, who can resist a plate of fresh blackberries? If you’re worried about your blood sugar level, you don’t have to! Blackberries they have an extremely low glycemic index (GI) of 25.

Not familiar with the glycemic index? It is a scale that measures how much certain foods raise blood sugar. According to the Mayo Clinic, foods with a score of 1 to 55 have a low GI, those between 56 and 69 have a medium GI, and those with more than 70 have a high GI. Blackberries’ humble score means they won’t spike your blood sugar as much as high-GI fruits like mangoes or grapes.

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In addition to a low glycemic index, blackberries are loaded with fiber. Research shows that a diet rich in fiber can combat insulin resistance and reduce the risk of developing type 2 diabetes.

The berry bonanza continues. With its high fiber content 3.5 grams per cup and a low glycemic index of 53Blueberries definitely make the list of the best fruits for blood sugar. TO 2016 review of multiple studies found that indigo berries could have antidiabetic effects in humans and animals (but emphasized the need for more research on the topic).

Want to amplify these effects even more? Choose wild blueberries. Due to their smaller size, they have a higher skin-to-fruit ratio, and the skin is where the fiber lives. Per cup, wild blueberries have more 6 grams of fiber. they are also packed with antioxidants which can reduce overall inflammation.

plate of applesplate of apples

Beneath the everyday personality of apples lies a host of benefits for blood sugar. In addition to their high fiber content and low glycemic index, apples are rich in polyphenols-alias antioxidant compounds that could help optimize blood sugar levels. According to a 2016 review in the journal nutrientspolyphenols might help stimulate insulin production and keep blood sugar from going up or down.

cherry tomato camparicherry tomato campari

Let’s settle the debate about whether Tomatoes It’s fruits or vegetables once and for all, okay? They are fruits, friends! (But maybe… also…vegetables?)

For the purposes of keeping blood sugar in check, I call them a fantastic member of the fruity family. Tomatoes are low on the GI scale and low in carbohydrates, so they don’t significantly raise blood glucose.

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Just be aware that tomato sauces and other tomato products often have added sugar. Choose raw tomatoes to get the most nutrients and antioxidants.

whole orangewhole orange

You are not alone if you believe oranges they are a no-no for lowering blood sugar. Although orange juice can definitely send blood glucose through the roof, whole oranges are another story. Its exact glycemic index score has been debated, depending on the variety, but it falls into the low category. between 33 and 52. And with their anti-inflammatory vitamin C and many other antioxidants, plus lots of fiber, they’re a boon for blood sugar.

plate datesplate dates

How are the fruits? dates they are not that low in sugar, but that is why, as a nutritionist, I recommend them. Sound confusing?

Here’s the deal: Instead of eating dates by the handful, my advice is to use them as a natural sweetener in foods like baked goods, energy snacks, and smoothies.

When you substitute ground dates for other sweeteners with a higher glycemic index, such as white sugar or corn syrup, you’ll get the sweetness you crave and do better with your blood sugar. Medjool dates, for example, have a glycemic index of around 55.

So unlike refined sweeteners, they won’t send your sugar like a rocket to the moon. Plus, when you opt for dates over other less nutritious sweeteners, you’ll get a boost of fiber, magnesium, and potassium.

Try making a date paste by blending dates and a little water until smooth. Add this paste to recipes in place of other sweeteners, tasting as you go.

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For more healthy tips, be sure to read on The #1 best juice to drink every day, says science.

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