Fruits are sweet and, to avoid a blood sugar spike when eating them, it is best to always eat them with other foods. Explanations.
- Fruits are sweet and it is therefore preferable not to exceed two to three servings – 80 to 100 grams for an adult – per day.
- To avoid a blood sugar spike, it is recommended to eat fruit with another food that contains fiber, fat or protein.
- This helps avoid a blood sugar spike.
“The recommendation: at least 5 fruits and vegetables per day, for example 3 servings of vegetables and 2 fruits or 4 of vegetables and 1 fruit”, can we read on the site mangebouger.fr.
Fruits, a sweet food
Even though they are good for your health, you must not forget that fruits are sweet. For this reason, it is best not to exceed two to three servings – 80 to 100 grams for an adult – per day.
“Eating a fruit outside of meals, whether whole, in juice or compote, is the same as eating sugar alone, indicates Dr Alexandra Dalu, nutritionist, at Women’s Journal. However, sugar means an increase in peak blood sugar levels with an increased risk of developing caloric overload and, in the long term, excess weight.”
But to this problem, the nutritionist immediately associates a solution: do not eat it alone, but combine the fruit with fiber, a fat or protein, as is the case during a meal.
How to avoid the blood sugar spike caused by fruit?
“For example, when you eat a piece of cake, combining it with your meal or as a snack with a handful of oilseeds helps delay the effect of the glycemic peak, explains Dr Alexandra Dalu. Same in a smoothie, it is necessary to add a fatty substance such as a piece of avocado, coconut, a few almonds, or a fatty protein such as yogurt to avoid an infusion of glucose into the blood.“Sugar is thus better assimilated, glucose levels reduced and blood sugar peaks avoided.
A good tip therefore, to enjoy the benefits of fruit without this disadvantage. And they are many ! Fruits – and vegetables – are rich in fiber, vitamins and minerals.
Consuming it daily prevents the onset of certain diseases, such as cardiovascular diseases, cancers, diabetes and even obesity. For example, consuming 800 grams of fruits and vegetables per day would reduce the risk of myocardial infarction by around 20%, according to the French Federation of Cardiology.
eatmove recommends, if possible, to favor organic fruits and vegetables because no synthetic chemicals (pesticides, fertilizers, weedkillers, etc.) or genetically modified organisms (GMO) have been used during their cultivation.
