Fruits are healthy, but not all of them are good for people watching their blood sugar levels. According to Dr. Sudhir Kumar, a well-known endocrinologist in Hyderabad, some fruits can raise blood sugar too quickly and make it harder to manage insulin levels.
Dr. Kumar explains that fruits rich in fructose, like mangoes and grapes, can lead to insulin resistance and increase triglyceride levels if eaten in large quantities. He recommends choosing fruits that won’t cause a sharp rise in blood sugar.
“Whole fruits are better than juices because they contain natural fiber,” Dr. Kumar said. “But it’s still important to pick the right ones.”
He suggests adding low-glycemic fruits like berries, apples, pears, and kiwifruit to your daily diet. These fruits are low in natural sugar and help keep your energy steady throughout the day.
Berries, such as strawberries and raspberries, score very low on the glycemic index, which means they don’t spike blood sugar. Apples and pears each offer around 5 grams of fiber, while a single kiwifruit provides about 3 grams of fiber and 64 mg of vitamin C.
Fruits that should be eaten in smaller amounts include bananas, mangoes, grapes, and tropical options like pineapple. Dried fruits and fruit juices are even more concentrated in sugar and can cause a quick rise in blood sugar levels.
Dr. Kumar advises people to talk to their doctor or dietitian before making big changes to their fruit intake. Factors like body weight, physical activity, and underlying health issues should all be considered.
As alternatives, he also recommends unripe jackfruit, papaya, and guava. These fruits have lower fructose content and work well in salads or light meals for those trying to manage their sugar.
Choosing the right fruits can play a big role in supporting metabolic health and keeping blood sugar levels stable over time.
