Ever thought that all fruits are automatically safe for your blood sugar? Think again. While fruits are naturally sweet and healthier than processed sugar, some can still spike your blood glucose. Understanding which fruits help manage blood sugar and which ones to limit is essential, especially for people watching their diet.
New Jersey-based endocrinologist Dr Alessia Roehnelt shared her expert advice on Instagram about the best, average, and worst fruits for it. Her insights help you make smart choices without giving up on your favourite fruits.
Best Fruits For Blood Sugar
Berries are considered the gold standard for maintaining stability. According to Dr Roehnelt, “Most types of berries have a lower glycemic index and lead to less of a blood sugar spike. Also, things like blueberries are loaded with antioxidants, so they are great for you anyway.”
Low glycemic fruits like strawberries, blueberries, and raspberries release sugar slowly into the bloodstream, preventing sudden glucose surges. Including these in your diet not only satisfies your sweet cravings but also supports heart health and overall wellness.
Moderate Fruits: How To Enjoy Them Without Spiking Blood Sugar
Some fruits fall in the “middle of the road” category. Stone fruits, like apples, peaches, and pears, are safe when eaten in moderation. Dr Roehnelt explains, “Middle of the road, all round fruits, things like apples, peaches, pears. A lot of stone fruits. These are gonna be okay in moderation, so one a day is totally fine.”
However, portion and pairing matter. Eating these fruits with healthy fats or proteins (such as peanut butter or almond butter) can slow down glucose release, prevent insulin spikes, and help you feel full longer. These simple hacks make it easier to enjoy moderate fruits without risk.
Worst Fruits: Consume With Caution
Not all fruits are created equal when it comes to blood sugar control. Grapes, bananas, and melons rank high on the glycemic index, meaning they can quickly raise blood glucose levels. Dr Roehnelt warns, “The worst fruits to eat are grapes, bananas, and melons, and they are going to lead more of a blood sugar spike. You can still eat these fruits, but in moderation, so just a grape or just a few pieces of melon.”
Even these fruits can be included in a balanced diet if portion sizes are controlled and paired with protein or healthy fat. The key is moderation and mindful eating.
