Nutritionist suggests five fruits to help stabilize blood sugar

Instead of strict dietary restrictions, individuals with diabetes can consume fruit if they know how to select low glycemic index (GI) options and maintain appropriate daily portions.

Many believe diabetic patients must strictly limit fruit intake to avoid consuming too much fructose. However, nutritionist Xue Xiaojing, in a post on her personal page, clarified that the notion "diabetics cannot eat fruit" is not entirely accurate. The key lies in selecting the right type of fruit and consuming it appropriately.

Supporting this, Ms. Xue, director of a health technology company, cited a 2019 study in the Chinese Journal of Epidemiology. This research indicated that diabetic patients who ate fresh fruit more than five times per week demonstrated better control of their fasting blood sugar and average blood sugar (HbA1c) levels.

Further reinforcing this, a 2023 meta-analysis in the journal Frontiers in Endocrinology showed that fruit consumption helps reduce fasting blood sugar levels by -8.38 mg/dL. However, the effectiveness in improving HbA1c levels varies depending on the specific fruit and individual consumption habits.

To maintain stable blood sugar, individuals should limit five types of fruit: mangoes, watermelons, bananas, grapes, and pineapples. While juicy and sweet, these fruits have a high GI, which can cause blood sugar to rise rapidly. Strict portion control is essential if one chooses to consume them.

The expert also warned that, beyond high-GI fresh fruits, juices and dried fruits are hidden culprits. These processed forms have their fiber removed, leading to quicker sugar absorption by the body.

According to a 2019 study in the journal Current Developments in Nutrition, 100% pure fruit juice negatively impacts blood sugar levels similarly to sugary drinks. Therefore, they are unsuitable for diabetic patients as daily beverages.

Illustrative photo: aHealthylife.

Conversely, fruits such as blueberries, strawberries, kiwi, pears, and apples (eaten with the skin) are considered safe choices that effectively improve HbA1c control. A 2023 study published in the journal Endocrinology and Metabolism found that consuming these fruits improved HbA1c levels and increased the ability to maintain stable blood sugar by more than three times.

Xue Xiaojing suggested an ideal snack: "blueberries mixed with cream cheese and nuts". Blueberries, rich in anthocyanins, antioxidants, and fiber, when combined with sugar-free cheese and nuts, increase satiety and help keep blood sugar levels normal.

Ms. Xue noted that while both green vegetables and fruits are beneficial, their impact on blood sugar differs. Green vegetables, especially sweet potato leaves, cauliflower, and spinach, are typically low in sugar and calories, and rich in minerals that reduce inflammation and stabilize blood sugar. These can be eaten freely every day. Fruits, however, derive their natural sweetness from fructose, and excessive consumption can still cause a rapid rise in blood sugar.

Therefore, diabetic patients must differentiate: vegetables can be eaten daily, but fruits should be limited to one to two portions per day. The best approach is to choose less sweet, low-GI fruits and pair them with protein-rich foods for optimal blood sugar stability.