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Fruits that raise blood sugar
Last reviewed: 23.04.2024
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Fruits that raise sugar in the blood are not recommended for those who have blood glucose levels higher than normal, that is, due to a violation of carbohydrate metabolism, hyperglycemia is observed. The main causes of hyperglycemia are diabetes mellitus (decreased insulin production), eating disorders, stress, infections and inflammatory processes. As well as a deficiency of vitamin B7 (biotin), which is involved in carbohydrate metabolism and is responsible for the level of sugar in the blood.
Therefore, it is useful not only to diabetics and people who try to get rid of extra pounds, to know which fruits raise sugar.
Which fruits raise sugar?
When a person consumes fruits that raise sugar in the blood, then the load on the pancreas grows, so she needs to produce more insulin. Especially for foods that contain carbohydrates, there is a glycemic index (Glycemic Index, GI). This index "measures" the effect of carbohydrates on the level of glucose in the blood, that is, shows how much the sugar level rises. Than this index is higher, the level of sugar in the blood rises faster. High GI - 70 or more, medium - in the range of 55-69, low - less than 55.
And now let's see what is the glycemic index of the most popular fruits present in our diet. By the way, we included some berries in this list, we hope that this information will not be superfluous.
Low glycemic index have: cherry (22), grapefruit (25), pears (37), apples (39), plums (38), strawberries (40), peaches (42), oranges (44), bananas of medium ripeness ).
The average glycemic index is noted in such fruits and berries as mango (56), papaya (56), apricots (57), kiwi (58), grapes (59), ripe bananas (62), melons (65), pineapple (66 ). A high glycemic index has a watermelon (72) and dates (146).
It should be borne in mind that nutritionists refer to fruits that raise blood sugar, those that have an average and high glycemic index.
Which fruits raise sugar? Of course, sweet! It should be borne in mind that sweet taste of fruits is provided by sucrose, glucose and fructose. Sucrose is a disaccharide and can very quickly increase blood sugar levels. The first places for the content of sucrose are peaches (6 g per 100 g of fresh fruit), melon (5.9 g), plums (4.8 g) and tangerines (4.5 g per 100 fruits).
Glucose and fructose are monosaccharides. Glucose is a six-atom sugar (grape sugar or hexose), it is particularly rich in grapes (7.3 grams in 100 grams of berries), cherries and cherries (5.5 grams).
Fructose is twice as sweet as glucose and digested easier than sucrose. And to convert it into glycogen (which occurs in the liver) does not need insulin. High in fructose are grapes (7.2 g per 100 g of berries), apples (5.5 g), pears (5.2 g), cherries and sweet cherries (4.5 g), watermelon (4.3 grams per 100 g pulp). The content of all sugars is unconditional leaders - persimmon (more than 30%), pineapples (16%), pear and banana (12%), cherry (11.5%).
Do not forget that for normal functioning of the body - providing cells with energy and implementing many biochemical processes - glucose is irreplaceable. With strict diets or with significant physical exertion, blood sugar levels may decrease, leading to hypoglycemia. This has a negative effect on well-being. And then come to the rescue fruits that raise sugar in the blood.