Most people think that all fruits raise blood sugar levels. But that is not true. According to Dr Pranav Ghody, consultant endocrinologist and diabetologist at Wockhardt Hospitals, Mumbai Central, fruits offer a balance of natural sugars, fibre, vitamins, minerals, and antioxidants. “Many people mistakenly believe that all fruit should be avoided if you have insulin resistance or diabetes. But it is not necessarily true,” said Dr Ghody.
The expert noted that the nutrients in fruits can help with blood sugar control. “The important factors are portion size and choosing the right fruits,” said Dr Ghody.
So, which fruits are actually helpful for managing insulin resistance?
Here are 6 fruits that can help support insulin sensitivity:
– Apples, especially with the skin on, provide fibre and polyphenols that slow digestion and lower blood sugar spikes.
– Avocados are technically fruits that are rich in healthy fats and fibre, which help stabilise glucose.
– Blueberries are packed with antioxidants that improve how your cells respond to insulin.
– Grapefruit contains naringenin, a natural compound that improves insulin action.
– Whole oranges, not the juice, offer both fibre and vitamin C and are low on the glycemic index.
– Even green apples are a good low-sugar option that can reduce cravings without causing a sugar crash, said Dr Ghody.
Here’s what to consider about blood sugar (Photo: Freepik)
Does this mean fruit is completely safe for diabetics?
It is all about balance. Dr Ghody said that people with insulin resistance or diabetes should stay away from fruit juices and dried fruits, as these quickly raise blood sugar. “However, whole, fresh fruits, especially those high in fibre and lower on the glycemic index, can be included in moderation. Pairing fruit with protein or fat can also help minimise glucose spikes,” said Dr Ghody.
So, fruit is not the enemy. “When you choose wisely and eat mindfully, certain fruits can be part of a smart diet that supports healthy blood sugar levels,” said Dr Ghody.
Story continues below this ad
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
