Fruit is an important part of a healthy diet, but some fruits may raise blood sugar more quickly, especially in people with prediabetes, diabetes, or insulin resistance. Experts explain why this happens, which fruits deserve more attention and how to adjust their consumption without giving up nutrients.
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Eating sweets without having blood sugar spikes is possible! A nutritionist reveals how
Why do certain fruits increase blood sugar more?
Nutritionist Cynara Oliveira, from Santa Lúcia Hospital, points out that the glycemic impact varies depending on the fruit. She explains that some of them are absorbed more quickly and can raise blood sugar more quickly.
The expert also emphasizes that the mode of consumption makes the difference. “To avoid blood sugar spikes, it is recommended to eat the fruit in combination with a source of fiber,” he advises.
Which fruits require the most care?
There is no forbidden fruit, but rather options that require moderation. More attention should be given to those who already have blood glucose fluctuations or are undergoing metabolic monitoring. Below is the list of fruits that increase blood sugar the most, according to experts:
- Banana;
- Grapes;
- Mango;
- Khaki;
- Watermelon;
- Pineapple.
According to nutritionist Matheus Maestralle, these options have a higher concentration of natural sugars and are generally absorbed quickly, making it easier to raise blood sugar levels. He remembers that very ripe bananas, for example, contain even more sugar.
How to consume without causing tingling?
Cynara emphasizes that the right combination helps modulate the blood sugar response. She recommends pairing fruit with fiber, protein or good fats. “An example is eating fruit with chia, oats or plain yogurt, as this slows down the absorption of glucose,” he explains.
Maestralle also emphasizes that controlling portions – a small unit or a cup, depending on the fruit – and avoiding eating multiple high-sugar fruits in the same day is an important strategy.
Both experts emphasize that fruits remain valuable foods. The important thing is to know the effect of each, adjust the quantity and create balanced combinations.
Consumed conscientiously, fruits continue to be health allies for prediabetics and diabetics.
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