Eating fruit alone leads to a sugar spike due to its natural sweetness. Learn the smartest hacks to prevent this.
Fruits are healthy, and there are a lot of good reasons for that. They are a strong source of fibre, vital micronutrients such as vitamin C and vitamin E, and minerals such as potassium, magnesium, among others. However, just because fruits are healthy doesn’t mean they come without restrictions. Many fruits are naturally sweet, and although they offer many nutritional benefits, their natural sugars can spike blood sugar levels when eaten.
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For those with issues of insulin sensitivity or insulin resistance, this may not be good news, because frequent spikes in blood sugar over time can make glucose regulation more difficult. Over time, frequent altitude and stress put a lot of stress on your metabolic health, increasing your risk of developing type 2 diabetes.
So, should you stop eating fruit? No, you simply need to adopt tricks that regulate your blood sugar levels.
To address this common problem, nutritionist Deshikha Jain, MSc in Global Public Health UK and a national diabetes educator, shared in a post on February 21 how simple dietary modifications can help reduce post-meal blood sugar spikes, especially when eating naturally sweet fruits like apples or bananas.
Sprinkle with cinnamon
The nutritionist acknowledged the role of cinnamon in regulating blood sugar. “Just adding a little cinnamon to your fruits can make a big difference,” she revealed. It is helpful to sprinkle a small amount on the fruits you eat.
While serving freshly cut fruits, in addition to adding flavour, these seasonings are intended for a more balanced glucose response. It helps retain the nutritional benefits of the fruit while reducing sugar spikes. Spices make fruits more metabolically balanced, enhancing the nutritional profile with a wide range of minerals and micronutrients.
Let’s see how this spice can help regulate and moderate the body’s response to glucose.
How does it work?
Explaining the science behind this pairing, Deepshika explained the physiological response that occurs when the fruit is consumed on its own and when it is paired with spices.
She said: “Fruits are a simple form of sugar, which can cause a quick sugar spike, but combining cinnamon and sprinkling it on them can actually reduce the sugar spike because the cinnamon allows glucose to be absorbed into your cells, thus giving better blood sugar levels.”
The nutritionist also praised cinnamon for its powerful nutritional properties, which include beneficial compounds such as polyphenols and antioxidants. These compounds can support digestion and overall health.
For a broader understanding of the potential benefits of cinnamon, a study published in April 2024 found that it also helped reduce cholesterol in mice.
Ultimately, this helps dispel the fear that many people may have about eating fruits, especially those with insulin sensitivity. Instead of avoiding them altogether, rely on smarter choices to amplify the benefits, so your fruits become true nutritional powerhouses, minimizing the health risks.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified these claims and does not endorse them. This article is for informational purposes only and is not a substitute for professional medical advice.
Adrija Dey’s penchant for observation feeds her storytelling instinct. As a lifestyle journalist, she creates compelling, relatable narratives across diverse touchpoints of the human experience, including wellness, mental health, relationships, interior design, home decor, food, travel, and fashion that gently nudge readers toward living a little better. For her, stories exist in flesh and bone, carried by human vessels and shaped by everyday endeavours. It’s the little stories we live and share that make us human. After all, people and their traditions are the most natural and raw repositories of stories, and revealing them, for her, is like peeling an orange under the winter afternoon sun. Always up for a chat, she believes the best stories come from unfiltered chatter, where “too much information” is kind of the goal. An alumnus of Indraprastha Women’s College, Delhi University, and an alumnus of the Indian Institute of Mass Communication (IIMC), Delhi, Adrija spends her spare hours sipping on herbal tea and a sultry thriller, scribbling inner monologues that she loosely calls poetic pieces, often in the presence of her succulents. On lazier days, she can be found binge-watching, for the nth time, one of her comfort shows in the holy trinity: The Office (US), Brooklyn Nine-Nine, or Modern Family. However, dancing alone to peppy playlists is a daily ritual she swears by religiously.Read more
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