Grapes contain natural sugars and carbohydrates that cause fluctuations in glucose levels. However, consuming grapes in moderation and as part of a balanced diet can provide numerous health benefits without significantly impacting glucose levels. Additionally, the high fibre content in grapes can slow down the absorption of sugars and help regulate blood sugar levels.
Stabilizing your glucose level while eating grapes
• Choose smaller-sized grapes, as they tend to have a lower glycemic index
• Pair grapes with a source of protein like mixed nuts or nut butter, or mixed seeds to slow digestion and reduce glucose spikes.
• Consume grapes in moderation (5-6 grapes) within your daily carbohydrate allowance.
• Consider eating grapes with the skin on them as it contains dietary fibre.
• Try not to eat grapes with food or immediately after meals.
Grapes are a source of natural sugars, mainly in the form of fructose and glucose. When these sugars are consumed, they are rapidly absorbed into the bloodstream. However, grapes also contain fibre and polyphenols, which can help regulate blood sugar levels. Fibre delays the digestion and absorption of carbohydrates, which helps prevent glucose spikes. Polyphenols, on the other hand, activate enzymes that stimulate glucose uptake and utilization. This improves insulin sensitivity and reduces insulin resistance risk.
