Nutrition experts suggest 5 fruits to help stabilize blood sugar

Many people believe that diabetics need to strictly abstain and limit fruit intake to avoid consuming too much fructose. However, in an article on her personal page, nutritionist Xue Xiaojing affirmed that the opinion “diabetics cannot eat fruit” is not entirely accurate. The key issue lies in “what kind of fruit to eat” and “how to eat it”.

Citing research published in the Chinese Journal of Epidemiology in 2019, Ms. Xue, currently the director of a health technology company, said that diabetic patients who eat fresh fruit more than 5 times per week actually control their fasting blood sugar index and average blood sugar index (HbA1c) better.

A 2023 meta-analysis in the journal Frontiers in Endocrinology also showed that fruit consumption reduces fasting blood sugar levels (-8.38 mg/dL). However, the effectiveness in improving HbA1c index depends on the specific type of fruit as well as each person’s eating style.

To keep blood sugar stable, patients should limit 5 fruits including mango, watermelon, banana, grapes and pineapple. Although they have a sweet and succulent taste, these are high GI fruits, easily causing a sudden increase in blood sugar. If you want to enjoy, patients need to strictly control their portions.

In particular, experts warn that in addition to fresh fruits with high blood sugar, juices and dried fruits are hidden “culprits” because their fiber has been removed, causing the body to absorb sugar faster.

According to a 2019 study in the journal Current Developments in Nutrition100% pure fruit juice has the same negative impact on blood sugar as sugary drinks, so they are completely unsuitable for diabetics to use as daily drinks.

On the contrary, fruits such as blueberries, strawberries, kiwis, pears and apples (eaten with the skin) are considered safe choices to help effectively improve HbA1c control. According to a study published in 2023 in the journal Endocrinology and Metabolismconsuming these fruits helps improve HbA1c index and increases the ability to stabilize blood sugar control by more than 3 times.

Xue Xiaojing suggests an ideal side dish recipe: “blueberries mixed with cream cheese and nuts.” Blueberries are rich in anthocyanins, antioxidants and fiber. When combined with sugar-free cheese and nuts, they will help increase feelings of fullness and keep blood sugar at normal levels.

Ms. Xue noted that green vegetables and fruits are both good, but their effects on blood sugar are different. Green vegetables, especially sweet potato, cauliflower, and spinach, are often low in sugar, low in calories, and rich in minerals that help reduce inflammation and stabilize blood sugar, so you can eat them comfortably every day. On the contrary, fruit has a natural sweetness from fructose, if eaten too much will still cause blood sugar to increase quickly.

Therefore, people with diabetes need to clearly distinguish that vegetables can be eaten every day, but fruits should only be eaten 1 to 2 portions a day. It is best to choose fruits that are less sweet (low GI) and eat them with protein-rich foods to keep blood sugar most stable.