Fresh Fruit To Control Blood Sugar

There are many conflicting opinions on the consumption of raw fruit, linked to blood sugar levels and diabetes control. This article deals with eating raw fruit and the role that this plays in controlling diabetes. It is an American study. The article is included in this newsletter merely to give an alternate view – it should NOT be considered to be the best way to do things. Please consult your physician/dietician should you want to make any changes

Certain fruits can help control blood sugar levels due to their low glycaemic index (GI), high fibre content, and beneficial nutrients. Here are some of the best fruits for blood sugar control:

1. Berries (Blueberries, Strawberries, Raspberries, Blackberries)

• Why? Low in sugar and high in fiber, antioxidants, and vitamins.
• Benefit: Slow digestion, prevent sugar spikes, and improve insulin sensitivity.
• How to Eat? Add them to yogurt, smoothies, or eat them fresh.

2. Apples

• Why? High in fibre(especially with the skin on) and contains polyphenols that help regulate blood sugar.
• Benefit: Slows down sugar absorption and improves gut health.
• How to Eat? Eat whole or slice into salads.

3. Citrus Fruits (Oranges, Lemons, Grapefruit)

• Why? Rich in vitamin C, fibre, and antioxidants.
• Benefit: Improves insulin sensitivity and helps maintain steady blood sugar.
• How to Eat? Eat whole oranges instead of drinking juice (juice lacks fibre).

4. Avocado

• Why? Low in sugar, high in healthy fats and fibre.
• Benefit: Stabilizes blood sugar and reduces insulin resistance.
• How to Eat? Add to salads, toast, or smoothies.

5. Pears

• Why? High in fibre, vitamins, and antioxidants.
• Benefit: Helps regulate blood sugar and improves digestion.
• How to Eat? Eat fresh or bake for a healthy dessert.

6. Cherries

• Why? Contains anthocyanins, which lower blood sugar levels.
• Benefit: Reduces inflammation and supports insulin function.
• How to Eat? Eat fresh or frozen (without added sugar).

7. Kiwi

• Why? Low glycaemic index and rich in vitamin C and fibre.
• Benefit: Slows sugar absorption and supports digestion.
• How to Eat? Eat fresh with the skin on for extra fibre

8. Guava

• Why? High in fibre vitamin C, and low in sugar.
• Benefit: Helps lower post-meal blood sugar spikes.
• How to Eat? Eat raw or drink unsweetened guava tea.

9. Peaches & Plums

• Why? Rich in fibre, vitamins, and antioxidants.
• Benefit: Regulate metabolism and blood sugar levels.
• How to Eat? Enjoy fresh or blend into smoothies.

10. Watermelon (in Moderation)

• Why? High water content, low in calories.
• Benefit: Can be consumed in moderation due to its natural sugars.
• How to Eat? Pair with protein (e.g., nuts) to slow sugar absorption.