Water, fiber, antioxidants, and vital vitamins are all found in fruits. However, they are naturally composed of sugars, primarily fructose, along with glucose and sucrose. Health experts warn that eating too much fruit, especially in certain presentation forms, could upset your blood sugar balance, even though this sugar is natural and healthier than refined sweets. This is especially important if you have diabetes, insulin resistance, or prediabetes.
Can eating too much fruit actually affect your blood sugar levels? Let us investigate and offer professional guidance.
What Constitutes Fruit Sugar?
Fruit is natural sugar comes in a package with fiber, unlike table sugar. It prevents digestion and the circulation from absorbing the sugar. Therefore, a cookie or soda will spike your blood sugar more quickly than a banana or apple. But, as usual, there is a catch.
- The sugar content of a medium apple is about 19 grams.
- There are roughly 23 grams in a cup of grapes.
- Up to 45 grams of sugar can be found in a giant mango.
If you eat multiple fruits every day along with other carbohydrate sources, you may start to feel the consequences, especially if you are not eating them with fiber, protein, or healthy fats.
Indications That You May Be Eating Too Much Fruit
- Typical energy slumps following meals
- heightened desire for sweets
- Unexpected weight gain
- Shortly after eating fruit, hunger symptoms return.
- elevated blood sugar during fasting (if checked)
Expert Opinions
Most people do not eat enough fruit, according to nutritionists, but in certain cases, including for people with blood sugar disorders, eating too much fruit might cause a glucose imbalance. Our expert, Pooja Singh, a dietician at ShardaCare, Health City-Noida, provides the following explanation.”Your fructose intake can skyrocket if you are consuming fruit juices, munching on dry fruits, and blending smoothies with many fruits. This can bypass the benefits of fiber and raise your blood sugar levels,” she said.
Fruits to Be Aware of
Certain fruits have a higher sugar content than others. This is a brief guide:
Increased Sugar (Moderately Eat)
- Mangoes
- Grapes
- Bananas
- Cherries
- Dates, raisins, and other dried fruits
- Fruit juices, including those that are completely pure
Reduced sugar content (better for glycemic control)
- Berries (strawberries and blueberries)
- Peeled apples
- Pears
- Kiwis
- Avocados
- Guava
Bottomline
Indeed, it is possible to consume too much fruit, especially when it comes to fiber-free varieties like juices or dried fruit. On the other hand, most people find that eating fruit in moderation keeps them healthy and helps to balance their blood sugar levels rather than cause them to rise.
Keep in mind that balance is essential. Consume fruit as part of a healthy, diverse diet. If blood sugar is a concern for you, speak with a healthcare professional to determine what is best for you.