Best Fruit To Lower Blood Sugar

Diabetes or prediabetes can result in high blood sugar levels if uncontrolled. We'll look at the greatest fruit to keep blood sugar from rising in this piece. 

Many variables contribute to blood glucose control, among them regular exercise and a wholesome diet. A healthy diet is difficult to achieve if we don't know which foods to eat on a daily basis. 

To learn more, we asked some dietitians about fruits that can help those with diabetes. Justine Chan, MHSc, RD, CDE, a registered dietitian and Certified Diabetes Educator, suggests blueberries as the greatest fruit for managing blood sugar levels. 

Anthocyanins, which give blueberries their blue colour and have been shown to delay carbohydrate digestion and prevent blood sugar spikes, are the key components in blueberries.

To learn more about how blueberries affect blood sugar levels, read The 5 Best Fruits to Reduce Inflammation.

In addition to diabetes and blood sugar control, blueberries offer a variety of health advantages. 

A recent study found that blueberries lowered HbA1c after 8 weeks, a blood test that measures your average blood sugar over the previous three months. 

In addition to lowering triglycerides and inflammation, the researchers also observed a lower level of inflammation.

Blueberries are low on the glycemic index

One of the indicators of a diabetes-friendly food is where it ranks on the glycemic index. This index, which ranges from one to 100, indicates how much a food can cause a blood sugar spike. A food is considered "low glycemic" if it has a score between one and 55, and it is considered "high glycemic" if it has a score greater than 70.

Chan claims that "Blueberries have a glycemic index of 53, which is also low. This means they will only cause a gradual increase in your blood sugar."

Watermelon (around 76) and cantaloupe are two fruits with a higher glycemic index (around 68).

Blueberries are high in fiber as well

According to Amanda Lane, MS, RD, CDCES, MS, founder of Healthful Lane Nutrition, berries like blueberries, blackberries, and raspberries are low in sugar and high in fiber, both of which facilitate blood sugar stability. 

"Fiber improves blood sugar stability," says Clair. "Additionally, I recommend pairing fruit with a protein to control blood sugar spikes when consuming apples, cantaloupes, or dates," says Morgyn Clair, MS, RDN, author of Fit Healthy Momma.

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