Avoiding Fruit to Keep Blood Sugar Low? Here’s an Expert’s Take

There are so many reasons to love fruit, but many people avoid it because they fear that fructose – the naturally occurring sugar in fruit – could spike blood sugar, leading to weight gain. Now a new study published in The Journal of Clinical Endocrinology & Metabolism has found that people who eat whole fruit daily, as part of a healthy diet, are less likely to develop diabetes, and consequently have lower blood sugar than those who don't eat fruit every day. (Whole fruit includes any fruit in its natural state, as opposed to juice.)

So, enjoy a sliced apple or blueberries, mango with your breakfast, or an orange as a snack, as they all contain fiber and antioxidants, but skip apple juice or OJ which has had its fiber removed.

“The purpose of the study was to examine correlations between intake of fruit and a measure of glucose tolerance and insulin sensitivity,” explained Rachel McBryan, RD and a member of the Dietitians of Canada. “Fruit intake was measured via a food frequency questionnaire, asking how often they had consumed fruit in the past 12 months, including fruit juice and 10 types of fruit.” In total, the researchers looked at the habits of 7,675 participants in Australia's Diabetes, Obesity, and Lifestyle Study.

"We found people who consumed around 2 servings of fruit per day had a 36 percent lower risk of developing type 2 diabetes over the next five years than those who consumed less than half a serving of fruit per day," said study author Nicola Bondonno, Ph.D., of Edith Cowan University's Institute for Nutrition Research in Perth, Australia, quoted in Science Daily. "We did not see the same patterns for fruit juice. These findings indicate that a healthy diet and lifestyle which includes the consumption of whole fruits is a great strategy to lower your diabetes risk."

As for which fruits may be best for your health in relation to diabetes risk, the data revealed some clear winners. The data revealed that the most commonly consumed fruit were apples, then bananas, and then oranges. “Total fruit consumption was inversely associated with insulin levels," Bondonno wrote. "Apples were particularly inversely correlated with insulin.” All the more reason to eat an apple a day.

“After a five-year follow-up, it was found that there were lower instances of diabetes for those who consumed moderate to high intakes of fruit,” said McBryan. Despite fruit containing natural sugars, they still have significantly beneficial effects on insulin levels.

A previous study published in the Journal of Diabetes Investigation revealed similar results, specifically looking at fruit and vegetables' effects on insulin levels and type 2 diabetes risk. This study found that eating vegetables and fruits high in complex carbs such as berries, green leafy vegetables, yellow vegetables, and cruciferous vegetables, all helped lower the risk of type 2 diabetes.

“A larger intake of fruits and vegetables, specifically berries, leafy green vegetables, yellow vegetables, and cruciferous vegetables is associated with a decrease in the incidence of type 2 diabetes,” said McBryan. “Increased fruit and vegetable consumption has also been linked to a decrease in other chronic diseases including cardiovascular disease, cancers, and strokes,” she continued. This is partly due to the protective role that fruit and vegetables can have on the body thanks to the abundance of flavonoids, polyphenols, and antioxidant properties they contain, which can help to combat oxidative stress.

“These foods contain a plethora of fiber, which can help increase satiety and therefore reduce the consumption of more dense foods, reducing the risk of being overweight/obese which is a risk factor for type 2 diabetes,” she further noted.

As McBryan pointed out, the new study published in The Journal of Clinical Endocrinology & Metabolism has its limitations, in this case, including a lack of accounting for why people’s intakes of fruit were low and the inability to rule out other factors. “Additionally, the people in the study were most likely from a higher socioeconomic class than those who did not respond to the survey,” she conjectured. “Those who followed up with the study were most likely healthier than those who did not.”

And don't shy away from carb-containing vegetables either. “Fruit can be great as a snack in the morning or evening because it can help to curb a sweet craving,” suggested McBryan. On a hot day, try frozen grapes for a cold and satisfying snack.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.