Fruits are a natural source of carbohydrates, sugars and fibres. On consumption, the sugars break down and cause a spike in blood glucose levels. It may also cause high postprandial insulin levels which can lead to diabetes. Though some fruits can have a higher glycaemic index (GI), they are still considered a healthy choice. This is because of their nutrient content and therefore a healthy food score.
Optimising fruit consumption for optimal glucose levels
• You can pair fruits with mixed nuts or seeds. This slows glucose absorption in the bloodstream and controls blood glucose levels.
• Avoid having fruits with or immediately after meals. This can spike glucose levels.
• Try to control your portion size and have only one fruit at a time since each fruit has different properties that can interfere with the other.
• Consider pairing fruits with protein shakes, like whey or Greek yoghurt. This will help stabilise blood sugar.
The recommended daily intake of fruits is 400g/person. Fruits are rich sources of fibre and are more beneficial than fruit juices (which have added sugars) for regulating blood glucose levels. The glucose response and GI were found to vary with the amount of carbohydrates, fibres, sugars and nutrients. Opting for a low-GI fresh fruit would thus help balance the glucose levels.
