The Sweet Fruit That May Help Keep Blood Sugar in Check
Detail
Berries—especially strawberries and raspberries— are a good choice for people who want a sweet fruit with relatively little carbohydrate and plenty of fiber. They don’t “cure” diabetes or prevent blood-sugar spikes by themselves, but they can fit well into a blood-sugar-conscious eating pattern.
1. Strawberries 🍓
Strawberries provide fiber, vitamin C, and plant compounds while containing relatively little sugar compared with many other sweet foods.
2. Raspberries
Raspberries are particularly high in dietary fiber, which can slow digestion and help produce a more gradual rise in blood glucose.
3. Blueberries
Blueberries contain fiber and polyphenols. They can be a nutritious addition to meals, although portion size still matters for people monitoring carbohydrate intake.
How to Eat Fruit for Better Blood-Sugar Control
-
Choose whole fruit rather than juice.
-
Keep portions reasonable.
-
Pair fruit with protein or healthy fat, such as plain yogurt or a small handful of nuts.
-
Choose fresh or frozen fruit without added sugar.
-
Spread carbohydrate-containing foods throughout the day rather than consuming very large portions at once.
Important
If you have diabetes or prediabetes, fruit doesn’t need to be completely avoided. The amount of carbohydrate, your overall diet, medications, activity, and individual blood-glucose response all matter.
If your blood sugar is repeatedly high, don’t rely on a particular fruit as a treatment. Discuss your glucose readings and diet with your healthcare professional.
