Modern nutritional guidelines highlight the crucial role of fiber in regulating blood sugar. Nutrition experts Maggie Bell and Talia Follador explain that carbohydrates rapidly elevate blood sugar, while fiber, protein, and healthy fats act as a "braking system", allowing the body to absorb sugar gradually. Therefore, individuals with diabetes or prediabetes can confidently include both fruits in their daily diet, provided they combine them appropriately with other foods.

A medium-sized apple, weighing 182 grams, contains approximately 25 grams of carbohydrates, including 19 grams of natural sugar and 4,5 grams of fiber. Expert Follador advises consumers to thoroughly chew the apple peel. The outer skin holds most of the soluble fiber along with specific enzymes that inhibit starch metabolism. Peeling an apple removes this natural protective layer, leading to a rapid spike in blood sugar after consumption.

Illustrative photo: iStock

Similarly, a large orange weighing 184 grams contains 21 grams of carbohydrates and 4,5 grams of fiber, while also providing 109% of the daily vitamin C requirement. The abundant polyphenols and vitamin C in citrus fruits help the body improve glucose metabolism, reduce insulin resistance, and combat inflammation in the long term.

However, experts warn against consuming pure orange juice. The juicing process completely removes fiber, sending concentrated sugar directly into the bloodstream, unless the drink is consumed with a protein-rich meal.

To maximize the benefits of fruit, expert Bell suggests combining apples or oranges with food groups containing protein and healthy fats. You can enjoy fruit with nuts, peanut butter, or yogurt. This nutritional strategy significantly slows down the digestion process, effectively preventing sudden spikes in blood sugar levels.

Beyond selecting and preparing fruit, experts recommend adopting three additional lifestyle habits to protect metabolic health. First, a gentle walk of about 10 minutes after meals can effectively lower peak blood sugar levels. Second, individuals should proactively dedicate time to relax and avoid chronic stress, a primary cause of insulin dysregulation. Finally, strict portion control is essential, skillfully combining buffering nutrients instead of negatively restricting any natural foods.

Binh Minh (According to EatingWell)