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Do Fruits Increase Blood Sugar?


Actually, quite the opposite!


Fruits help to reduce your blood sugar!


Are you surprised?


I sure was when I read about this.


Research has shown


That if you consume a fruit


With every meal,


Your sugar levels after that meal


Consistently start going down


Back to normal.


This is because of a number of reasons.


Reason No. 1


Is that when you begin your meal with fruits,


For example,


If you eat, say, an orange and a pomegranate


Followed by your regular lunch,


The amount of rice you tend to eat at the end of your meal


Tends to be a little less.


For example, if you are used to eating, say,


Three to four idlis in a meal


And you have already eaten
An orange and a pomegranate


You are probably going to eat


One or two idlis less than usual.


So,when we reduce our intake of calorie-dense foods,


Things like rice, wheat, and other whole grains,


Increase of intake of fruits,


We get stomach full


With less amount of sugar


Going into our stomachs.


That is reason no.1


Why fruits help to reduce blood sugar.


Reason no. 2 is that


Fruits are fiber-rich food.


One of the advantages fiber has


Is that it traps glucose


It traps the nutrients in your foods


Releasing it slowly to the body.


It acts like a sponge


Where the edges of the sponge


That are in contact with the Intestinal wall


Are the only place from which your body can absorb nutrition


So, slowly as the food passes through the intestine


Sugars trapped deep inside


Slowly gets eased up to the surface


And absorbed


Instead of them getting absorbed at all once


And dumped in the blood


To get a high blood sugar


They get absorbed slowly


over a period of time resulting in


A regular slow influx of sugar into the blood


Keeping your sugar levels steady


At a normal level.


The advantage No. 3 that fruits have


Is a low amount of fructose


Being introduced into the body


On a regular basis.


Research has shown


That if you add about 10 grams worth of fructose


To your meal


Then you get a reduction


In the glycemic index of that meal


By 15 to 30%


Which is very very significant.


Glycemic index is the measure of


How quickly your blood sugar levels rise up


If you consume a particular food.


So, if the Glycemic index is lower


Then it is a very good thing


Because your sugar levels in your blood


Are rising more slowly


After you eat the same food.


Research has also shown that


When it comes to fructose


If you consume fructose from


Processed sweeteners


Such as sugar, jaggery, honey and high fructose corn syrup


Then that is damaging to the body.


The average Indian consumes


Anywhere between 40 and 60 grams of fructose a day


And that causes highly detrimental health effects


The toxicity of fructose


Begins at about 50 grams a day


When we consume it from refined sources.


But, if you consume it from fruits


Then research has shown that


Even if you go up to 200 grams of fructose a day


There are absolutely no detrimental side effects


You only get the added benefits of


Increasing the amount of fruits in your diet.


These are three ways by which


Fruits reduce blood sugar


After you start consuming them.


If you are diabetic or pre-diabetic


Or you want to avoid being diabetic


Or becoming diabetic in the future


We recommend


That you consume


Every meal beginning


With a good helping of fruits


One or two fruits


Are good enough to do the trick.


Be Blessed,
Dr[a]. Achyuthan Eswar


[a]Editing done, ready for video.

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