Does fruits raise blood sugar?

Different types of fruits contain varying percentages of fructose , but all types of fruits cause high blood sugar and thus high insulin levels. Although fruits are a source of vitamins and fiber, diabetics and people who follow a low-carbohydrate diet should reduce their intake of fruits and natural honey. In this article, learn about the sugar found in fruits , how it affects blood sugar, diabetics, and which fruits are suitable for a low-carb diet.

Fructose

The sugar found in fruits is two types of sugar: fructose and glucose. The proportions of each differ in each fruit, but most of the amount of fructose is half of the sugar in the form of glucose and the other half in the form of fructose. Both of these sugars raise blood sugar levels, as Fructose turns into glucose in the body, and glucose is the form of sugar found in the blood.

Although fructose is in lower proportions than the sugar found in sweets and starches, fructose is also able to raise blood sugar and thus raise insulin levels as well. However, when compared between natural fruit sugar and refined sugar added to processed foods, refined sugar has harmful effects. Many healthy foods, and the most important sugars that are used in sweetened foods are the following:

• Corn syrup, which consists of 100% glucose.
• Fructose, which is fruit sugar.
• Galactose, which is the milk sugar lactose combined with glucose.
• High fructose corn syrup, which combines refined fructose and glucose but with a higher percentage of fructose.
• Maltose consists of two glucose units.
• Sucrose, or white sugar or table sugar, is equal parts fructose and glucose.

These sugars differ from fructose because they are processed and added in large quantities to foods and drinks. Although fructose raises blood sugar, processed foods raise blood sugar more and faster, as the body metabolizes processed foods faster than it metabolizes fruit. Because the fruit is rich in fiber, which prolongs the digestion process.

Fructose for diabetics

Sugar in all its forms, whether fructose or refined sugar, is a simple carbohydrate that the body converts into glucose, which in turn raises the level of the hormone insulin, which increases insulin resistance and thus increases the risk of developing prediabetes , which, if not managed well, may develop into diabetes. Of the second type .

People who suffer from type 2 diabetes should also avoid eating fruits rich in fructose and reduce them as much as possible. For example, it is possible to eat one fruit every few days. They should also include vegetables in their diet and eat a varied portion of vegetables with every meal. To obtain the vitamins, minerals and fiber necessary for the body.

Natural fructose

Whole fruit is always a better choice than packaged or processed fruit and better than fruit juices. Processed sugar is added to canned fruits to give them a stronger taste. Fruit juices are also heavily sweetened and highly processed. Flavored juices often contain large amounts of added sugars. These juices are not a substitute for whole fruit and may significantly increase a person’s sugar consumption.

Also, fruit juices, even if they are not manufactured, contain a very high percentage of fructose, even if they are prepared at home and no sugar is added to them, as the fruit itself is a source of sugar, considering that we squeeze several pieces of fruit to get one cup. Of fruit juice, this means that this cup contains high levels of fructose .

Therefore, fruit juices are not a preferred choice, especially for diabetics or people who follow a low-carb diet, as fruit juices, in addition to containing high levels of fructose , also do not contain the fiber found in fruits, which is very necessary to prolong the digestion period.

Fructose for diet

A low-carb diet requires reducing the amount of carbohydrates eaten. This does not only mean abstaining from eating pastries, baked goods, and sweets. Carbohydrates are also found in fruits, so you should reduce your intake of fruits. Although fruits are a good source of fiber and vitamins, they are also found in fruits. These essential nutrients can be obtained from vegetables.

Therefore, for people who follow a low-carbohydrate diet, eating vegetables is essential and must be eaten with every meal to obtain the fibre, minerals, and vitamins necessary for the body, while fruit intake must be reduced as much as possible to limit intake of vegetables.

1. the strawberry

Each cup of strawberries contains 8.2 grams of net carbohydrates , meaning they contain a moderate amount of carbohydrates, so they can be eaten in moderation. They are a good choice for a sweet snack that is low in carbohydrates and contains a small percentage of fructose . Strawberries are also a good source of antioxidants, vitamin C, and fiber.

2. Avocado

Half an avocado contains 1.3 grams of net carbohydrates, and also contains a healthy amount of healthy fats, which are monounsaturated fats. One avocado daily helps reduce harmful LDL cholesterol in people who suffer from overweight and obesity.

3. Orange

Oranges are another option for people on a low-carb diet as they contain a relatively small amount of fructose , with one small orange containing 12.8 grams of net carbohydrates. Oranges are also a source of potassium, which can help lower blood pressure and also support… Oranges provide immunity due to their high levels of vitamin C.

4. Kiwi

One kiwi contains 8.3 grams of net carbohydrates, 148 mg of potassium, 26.2 mg of calcium, and 56 mg of vitamin C, which helps support immune function and reduce the risk of cold and flu.

5. Olive

A cup of whole olives contains 4.5 grams of net carbohydrates, 1.9 grams of fatty acids, about 4.9 mg of iron and 2.4 mg of vitamin E. Olive fruit is a source of unsaturated fats, vitamin E and antioxidants, and olives are useful in promoting health. Heart because it contains healthy unsaturated fats, such as: monounsaturated and polyunsaturated fatty acids, and it can reduce the risk of developing type 2 diabetes .

6. Cherry

Half a cup of cherries contains 9 grams of net carbohydrates, along with 7 mg of vitamin C. They are a source of antioxidants, which help protect against cell damage, and sour cherries are a source of melatonin, which may improve sleep quality.

7. Peaches

One small peach contains 13.9 grams of net carbohydrates, 196 mg of potassium, 38.6 micrograms of vitamin A, and 6.6 mg of vitamin C. It is also rich in antioxidants that promote eye health.

8. Cantaloupe

One cup of cantaloupe contains 11.4 grams of net carbohydrates, 17 mg of vitamin C, 362 micrograms of vitamin A, and 245 mg of potassium.

Although fruits contain good proportions of fibre, vitamins and minerals, they also contain high proportions of fructose , so people who follow a low-carb diet should reduce their intake of fruits and consider them a sweet-tasting ingredient that can be eaten once a week, and replace them with vegetables, which should be Eat a variety of vegetables with every meal, as they are a great source of fiber, vitamins, and minerals.