- To control your blood sugar, divide the portions. For example, you can take one in the morning, one for dessert at lunch, one as a snack.
- 5 portions (80/100 g) of fruit and vegetables per day are recommended.
To reduce your blood sugar, you need to exclude soda, cakes, ice cream, cakes … to put it simply, foods rich in sugar. There is also a natural product to be aware of: fruits.
Asked by Cleveland Clinicexplains dietician Beth Czerwony: “I don’t want anyone to fear the sugar in fruit because they are natural sugars. The body processes them differently than the sugar in cookies, cakes and that type of food.”
However, it should not be abused either. That’s why it’s important to know the sugar content of the fruit you’re biting into, especially if you have a medical condition that requires blood sugar monitoring and control.
Thus, the expert detailed the sugar levels in nine fruits that often have the nickname “nature’s candy”.
Watermelon is very rich in water and is the star of the summer. The fruit has only 6 g of sugar per 100 g. He can be ‘high in sugar’says the specialist “but it’s low carb, which means eating a slice on a hot summer day shouldn’t send your blood sugar skyrocketing,” she continues.
The French Federation of Diabetics, for its part, advises against consuming watermelon alone to avoid the peak of blood sugar and “to accompany it with yogurt to reduce the glycemic index”.
Cherries are rich in vitamins A and C as well as antioxidants and melatonin (sleep hormone). “Cherries are very good for you, but try to be careful how much you eat”, advises the expert. It’s actually easy to eat a lot of them quickly. For cherries, the French Association of Diabetics recommends limiting yourself to 100g (ie 10 to 15 depending on their size). This corresponds to approximately 13 g of sugar.
100 g of grapes gives between 15.5 and 17 g of sugar, depending on the variety. With its easy-to-nibble grains, you also have to be careful not to overdo it.
“Try to be aware of the number of sugars you consume during the meal if you want to limit sugars”specifies the dietitian in the article published on the website of the American hospital corporation.
A banana contains an average of 15 g of sugar, which corresponds to the same amount as a doughnut. One more element to consider before biting into the fruit. Its sugar content increases as it ripens.
“Consider portion sizes if you’re watching your sugar intake. If you eat small bananas, it will be better than if you choose giant bananas that equal two servings”explains Beth Czerwony.
You need 16.3 g of sugar for a cup of pineapple. “The amount of carbohydrates is higher than the average amount found in fresh fruit”specifies the Agency for Research and Information on Fruit and Vegetables.
If you’re watching your blood sugar, be careful. The sugar level rises when the fruit is pressed, dried or served in syrup. With this exotic fruit, moderation remains the key to meals.
A large orange contains 17.2 g of sugar. “The fiber in oranges can help ease the release of sugar into your blood. But for this to work, eat the fruit instead of drinking a glass of orange juice.”, specifies the American establishment. In fact, even freshly squeezed orange juice is more concentrated in sugar than the fruit.
A medium pear contains about 17 g of sugar, equivalent to a cinnamon roll. If this fruit remains quite sweet, it has the advantage of being high in fiber. However, to benefit from it, it must be eaten whole and fresh. And watch out for canned pears: they’re generally bathed in a very sweet syrup, which risks causing blood sugar levels to explode.
A large apple contains 25 g of sugar. However, most of the latter is fructose. The advantage of the latter? It does not cause as many blood sugar spikes as glucose or sucrose.
In addition, the fruit is very high in fiber. They promote glucose metabolism, which can also help prevent sugar and insulin levels from rising too high.
And if you want to limit your sugar intake, choose green apples over red ones. They are less cute.
With their sweet and exotic taste, mangoes are very popular. The ANSES table of the nutritional composition of foods indicates that 100 g of mango should contain 14 g of carbohydrates. If this doesn’t seem huge, you have to take into account that a mango weighs an average of 400 g. If you eat it whole, you can absorb more than 50 grams of sugar. Portion control is again essential for diabetics. Beth Czerwony suggests pairing the food with a protein like low-fat Greek yogurt, which can help slow the release of sugar into your blood.
The sugar in fruit should not make you give up these foods because they are rich in vitamins, nutrients and antioxidants. “Unless you have diabetes or another health condition that requires monitoring your blood sugar, you’re probably not eating enough fruit for the sugar in it to be a problem”warns dietician Beth Czerwony.