Experts use glycemic load (GL) alongside the glycemic index (GI) to assess the impact of foods on blood sugar. GL considers portion size. For instance, while an orange has a GI of 52, its GL is low at 4.4, while a candy bar, with a GI of 55, has a high GL of 22.1. Be cautious with dried fruit, as a small amount can match the carb content of a small apple.

Opt for fresh or frozen fruit over processed options like applesauce or canned fruit in syrup or juice, as they often contain more carbs and can cause sharper blood sugar spikes.

When consuming dried or processed fruit, scrutinize labels for added sugar, as serving sizes can be deceivingly small.

Limit fruit juice intake due to its high carb content; eight ounces of apple juice contain 29 grams of carbs and lack fiber to slow digestion. Excessive fruit juice consumption is associated with an increased risk of type 2 diabetes.

To manage blood sugar, distribute fruit consumption throughout the day, rather than consuming multiple servings at once. For example, have one serving at breakfast and another at lunch or as a snack.

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