The Guilty Fruits: Rooting Out The Fruits That Spike Your Blood Sugar

The Guilty Fruits: Rooting Out The Fruits That Spike Your Blood Sugar

Whether you are diabetic or are just concerned about the health risks associated with sugary foods, the issue of fruit has undoubtedly crossed your mind. Sugar is naturally sweet, so it can’t be as bad as foods that you add sugar to, right? The answer is not clean-cut, as certain fruits can spike blood sugar, while others are relatively safe.

Spikes in blood sugar are a very real concern when dealing with fruit, so choosing the right fruit can make all the difference. It may surprise you to find out which of your favorite fruits can cause an unhealthy increase in blood sugar. At the same time, you will be happy to hear about which fruits are relatively safe from a blood sugar standpoint.

The Culprits

Certain fruits are high in carbohydrates, which causes an associated spike in blood pressure. Generally speaking, large fruits have large amounts of carbs. The highest levels of carbohydrates in fruits appear in the following:

  • Mangos
  • Pears
  • Apples
  • Bananas

These fruits each contain anywhere between 30 and 50 grams of carbohydrates, actually, which equates to about 7-9 teaspoons of sugar per serving.

The (Relatively) Innocent

While all fruits contain potentially dangerous carbohydrates, there are certain fruits that are better about it than others. These low-carb fruits are less likely to spike blood sugar, and are typically smaller in size. Berries are especially low in carbohydrates, including the following:

  • blueberries
  • strawberries
  • blackberries
  • raspberries
  • grapes

All of these smaller, delicious fruits contain only around 11 grams of carbohydrates per cup. This equates to less than 2 teaspoons of sugar!

Some other fruits that may surprise you with their relatively low effect on blood sugar are oranges and pineapples. Arguably some of the sweeter fruits, fresh oranges and pineapples contain only around 20g of carbs per cup, less than most other large fruits like bananas and pears.