Post Time: 2025-07-26
Fruit is often considered a healthy addition to our diets, providing essential vitamins and minerals while being relatively low in calories. However, with the increasing awareness about blood sugar levels and their impact on overall health, it's natural to wonder whether fruit can affect blood sugar levels.
The Truth About Fruit and Blood Sugar: Understanding Glycemic Index
Not all fruits are created equal when it comes to glycemic index (GI), a measure of how quickly foods raise our blood glucose levels. For example, bananas have a high GI score due to their relatively high concentration of natural sugars, which can cause a spike in blood sugar levels. On the other hand, berries like strawberries and blueberries are considered low-GI fruits because they contain fewer natural sugars and more fiber.
The Role of Fiber: A Natural Blood Sugar Regulator
Fiber is an essential nutrient that helps regulate blood sugar by slowing down its absorption into the bloodstream. Fruit, particularly those high in fiber such as apples, pears, and stone fruits like peaches and nectarines, can contribute to a balanced diet with a reduced risk of developing insulin resistance or type 2 diabetes.
Managing Blood Sugar During Mealtime: The Effect of Portion Sizes
While fruit itself is unlikely to cause significant blood sugar fluctuations in most individuals, portion sizes play an essential role. Consuming excessive amounts of any food group can overwhelm the body's ability to regulate blood sugar levels. For instance, having multiple servings of high-GI fruits like mangoes or pineapples may contribute to a spike in post-meal blood glucose.
Why Some Fruits Are Better Than Others for Blood Sugar Control
The natural sugars present in fruit are not inherently problematic; the problem arises when these sugars are consumed excessively. Choosing low-GI fruits and incorporating them into balanced meals can help regulate blood sugar levels effectively. For instance, eating a small serving of citrus fruits like oranges or grapefruits with breakfast may provide sustained energy while promoting stable blood glucose.
Tips for Including Fruit in Your Blood Sugar Management Plan
Incorporating fruit into your diet is not just about choosing low-GI options; it's also essential to pay attention to portion sizes and overall dietary balance. For example, having a small serving of sliced apples with almond butter or peanut butter provides healthy fats that enhance fiber content while minimizing blood sugar spikes.
The Link Between Fruit Consumption and Blood Sugar Variability
Regular consumption of fruit may have additional benefits beyond just its impact on individual blood glucose readings. Some studies suggest that increased intake of fruits high in antioxidants, like berries, could contribute to reduced inflammation and oxidative stress associated with chronic diseases such as diabetes or cardiovascular disease.
Check out My FREE Healthy Keto Acceptable Foods List 👉 Learn more about alternative sweeteners—which ones are fine and which should you avoid? SUBSCRIBE TO MY NEWSLETTER HERE: DATA: 0:00 Introduction: Alternative sweeteners 0:10 Alternative sweeteners vs artificial sweeteners 0:45 A deeper look at sugar-free products 11:35 Understanding different types of sugar 13:35 Get unfiltered health information by signing up for my newsletter Let’s talk about alternative sweeteners. Trying alternative sweeteners when starting the ketogenic diet can make the transition much easier. Notice I said alternative sweeteners and not artificial sweeteners. While alternative sweeteners aren’t completely natural, they are less artificial and less harmful than artificial sweeteners. Keto snacks and desserts often have different kinds of alternative or artificial sweeteners. Trying keto snacks and keto desserts isn’t a bad thing, but it’s crucial to check the ingredients. Just because it’s labeled “keto” doesn’t make it healthy. Out of all of the sweeteners, erythritol and xylitol* are two of the best. But it’s still better to only consume small amounts. Monk fruit and stevia are also great options. However, with stevia, it’s important to make sure that the product doesn’t also contain maltodextrin. Maltodextrin is higher on the glycemic index than sugar. Maltitol, agave nectar, and functional fibers should also be avoided. Including too much of these sugar alcohols (even does manuka honey raise blood sugar what is a good blood sugar level after eating the good ones) in your diet can cause bloating, fluid retention, diarrhea, and can upset the blood sugar and shortness of breath gut microbiome. They may also prevent you from getting rid of cravings. I think sugar alternatives are great to help a person transition off of consuming sugar and for an occasional treat—but they shouldn’t be consumed on a regular basis. *Pet owners should keep in mind that certain alternative sweeteners, like xylitol, can be highly toxic to animals. Sugar alternatives can be found in a wide range of products and may go by different names. It’s best to keep these types of products far out of reach from your pets. Dr. Eric Berg DC Bio: Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: Instagram: TikTok: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. #keto #ketodiet #weightloss #ketolifestyle Thanks for watching! I hope this helps you better understand alternative sweeteners. I’ll see you in the next video.