Fruits - Can They Also Increase Your Blood Sugar Level?

Fruits have become synonymous with health because of their rich content such as vitamins, antioxidants, fiber, mineral, water, iron and various other nutrients. However, fruits also contain carbohydrates like foods such as bread, pasta, bars, aerated drinks etc. and can raise the blood sugar levels. Some fruits, when concentrated and redefined, possess more carbohydrate per serving than normal and can shoot up the blood sugar level. In this article, we would reflect on some fruits that are better to be eschewed unless specified otherwise by a dietician or a medical practitioner.

Fruit Juice: For patients with diseases such as diabetes, polycystic ovary, insulin resistance, high blood sugar, it is strictly recommended not to consume juice of any form. One glass of fruit juice that contains roughly 16 ounces of fruit juice contains 23 teaspoons of sugar that correspond to 52 gms of carbohydrate. To possess the same kind of carbohydrate, a person will have to eat 2-3 portions of fruits. What’s more, a juice filters out healthy fiber from the fruit. It is, therefore, advised to stick to fresh fruits instead of juice so that blood sugar spikes can be avoided and more nutrients can be infused into the body.

Dry fruits: Dried fruits such as the raisins, cashew etc have less water content and a huge amount of concentrated sugar embedded in it. For instance, few raisins comprising of about one-quarter of a cup consists of 8 spoons of sugar and 30 grams of carbohydrates. Other dried fruits such as the cranberry contain an additional amount of carbohydrate since artificial sugar is added to it. It, therefore, makes sense to stick to a very low portion of dried fruit or completely ignore them to avoid over-eating. Dried fruits are worth a pass for patients suffering from blood sugar.

Fruits with high-carbs: Fresh fruits are healthier any day. This being said, it is also important to skip few fruits which can instantly spike the blood sugar level. A banana, for example, contains 32 grams of carbohydrates and a medium sized mango possess close to 50 grams of carbohydrate. Apple, for instance, possesses close to 35 grams of carbohydrate which is roughly equal to 8 teaspoons of sugar. Needless to mention that fruits containing high sugar levels need to be discontinued by patients suffering from high blood sugar.

The general rule of thumb:

1. Patients suffering from high blood sugar need not indulge in fruits that are very sweet such as mango, banana etc.
2. Fruit intake should always be in the form of small serving rather than full consumption at one go.
3. Patients suffering from diabetes should avoid juice of any form.

Fruits to help control your blood sugar - Avocado, Grapefruits, Pineapples, Kiwi, Cherries, Jamun/ Blueberries, Pear, Guvava, Green Apple etc. In case you have a concern or query you can always consult an expert & get answers to your questions!