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Balancing Fruit in Your Diet

The Key to Healthy Sugar Management

Fruit consumption should be limited due to its high natural sugar content (fructose), which can contribute to weight gain, blood sugar spikes, and increase the risk of insulin resistance if consumed in excess. However, moderation is key, as fruits also provide essential vitamins, fiber, and antioxidants.


Glycemic Index (GI)

The Glycemic Index (GI) is a measure that shows how quickly a food raises blood sugar levels after eating. Foods with a high GI cause a rapid increase in blood sugar, while those with a low GI lead to a slower, more steady rise.


Low Glycemic Index Fruits

Choosing fruits with a low glycemic index is important because they cause a slower rise in blood sugar levels, helping to maintain stable energy and prevent insulin spikes. Low-GI fruits:

Low Glycemic Index Fruits
  • Berries

  • Apples

  • Pears

  • Cherries

  • Grapefruit

  • Peaches

  • Plums

  • Orange

  • Kiwi


Medium Glycemic Index Fruits (GI 56-69)

  • Pineapple (GI 56-66, depending on ripeness)

  • Papaya (GI 59)

  • Cantaloupe (GI 65)

  • Raisins (GI 64)

  • Mango (GI 56-60)

  • Apricots (dried) (GI 57)

  • Grapes (GI 59)

  • Figs (dried) (GI 61)


High Glycemic Index Fruits

Fruits with a high glycemic index (GI) of 70 or above include:

High Glycemic Index Fruits
  • Watermelon

  • Dates

  • Very ripe bananas

  • Pineapple (overripe)

  • Canned fruits in syrup

These fruits can cause a rapid spike in blood sugar levels and are best eaten in moderation, particularly for individuals managing diabetes or watching their sugar intake.


Smart Fruit Choices

Balancing fruit consumption is important for managing sugar intake and maintaining good health. While fruits provide essential vitamins, fiber, and antioxidants, their natural sugar (fructose) can lead to blood sugar spikes if consumed in excess. The Glycemic Index (GI) helps measure how quickly a food affects blood sugar.

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