Whole Fruit & Blood Sugar: Fiber's Secret to Control

Most Americans eat too much added sugar, but whole fruit is different. That's the key message from nutrition experts who say the fiber in fruit actually helps control blood sugar, not spike it. Dr. Emma Lang explains that dietary fiber slows the entry of glucose into the bloodstream, preventing the rapid spikes caused by refined sweets and fruit juices. So, if you're managing diabetes or pre-diabetes, fruit can still be part of your diet if you choose wisely. Let's look at eight low sugar fruits that make the cut. Blackberries pack just 7 grams of sugar per cup, but deliver 8 grams of fiber, plus half your daily vitamin C. Kiwi, with 6.7 grams of sugar and good fiber is another winner. Fresh apricots, pineapple, watermelon, cherries, grapefruit, and papaya also offer lower sugar loads compared to concentrated dried fruits or syrups. But here's the catch. A half cup of pineapple canned in heavy syrup can hit 25 grams of sugar. That's more than a candy bar. What really matters is how you eat fruit. Pair it with protein or fat, like apple slices with almonds, to slow absorption even more. Avoid fruit juices and smoothies, which strip out fiber ...