Fruits contain natural carbohydrates like glucose and fructose. After consumption, these sugars enter the bloodstream. Varieties with a glycemic index (GI) of 70 or more, minimal fiber, or processed forms (juiced, dried) lead to rapid sugar uptake, causing quick blood sugar spikes.

Nutritionist Nguyen Thi Thu Huyen from Tam Anh General Hospital Hanoi offers advice on how to eat fruit to manage blood sugar.

Prioritize low glycemic index fruits

Individuals managing blood sugar should choose fruits with a low (55 or less) to medium GI that are rich in fiber and moderately sweet. Examples include apples, pears, oranges, mandarins, grapefruits, kiwis, strawberries, blueberries, guavas, and dragon fruit. It is advisable to limit fruits high in sugar or those that rapidly increase blood sugar, such as durian, jackfruit, longan, lychee, sweet ripe mangoes, and very ripe bananas. Dried fruits, sugar-preserved fruits, and bottled juices are also not recommended due to significant fiber loss.

Choose low GI fruits to control blood sugar. *Illustration: Hang Tran*

Control portion sizes

For individuals managing blood sugar, the recommended fruit portion is typically around 100-150 g per serving, which is equivalent to one small apple, one small pear, or one to two large grapefruit segments. It is best to divide fruit intake throughout the day rather than consuming it all at once. For those diagnosed with diabetes, fruit remains part of a healthy diet but must be factored into the total daily carbohydrate intake, under a doctor's guidance.

Choose appropriate eating times

Doctors advise against eating fruit on an empty stomach, particularly early in the morning, as sugar absorption is faster then. Suitable times are between two main meals or approximately two to three hours after a meal. In some cases, a small amount of fruit can be consumed with a main meal, combined with protein or healthy fats to slow sugar absorption.

Eat whole fruit instead of drinking juice

When fruit is juiced or blended, most fiber is removed, while sugar content remains, making it easier to absorb. Even pure, unsweetened juice is not considered a suitable option for those needing to control blood sugar. Eating whole fruit helps retain fiber, promotes a feeling of fullness, and effectively stabilizes blood sugar.

Avoid fruit for dessert after a full meal

Many people eat fruit immediately after a main meal, which increases total carbohydrate intake, causing post-meal blood sugar to exceed controlled levels. Individuals at high risk of elevated blood sugar should consume fruit as a separate snack rather than directly after a main meal.

Nutritionist Huyen emphasizes that individuals who are overweight, obese, physically inactive, have a family history of diabetes, women with a history of gestational diabetes, or older adults should consume fruits beneficial for their health. It is important to monitor post-meal blood sugar and note the body's reaction to different types of fruit to ensure appropriate consumption. Combining a balanced diet with regular physical activity can help maintain stable blood sugar and contribute to preventing chronic metabolic disorders.

Thanh Ba