There is a lot of concern when it comes to enjoying smoothies when your someone who monitors their blood sugar. One of the first questions I usually get is ‘Does fruit raise blood sugar?’.
The answer, yes and no. Here’s why:
If you are a healthy individual eating a natural low-fat diet then eating fruit will not create high blood sugar. The fruit enters the system quickly and leaves quickly which is perfect for us humans.
If you are eating a high fat diet then the fat sticks to the sugar holding it in the bloodstream longer instead of being taken up by the cells. This causes the sugar levels to stay elevated for longer periods of time, which contributes to problems with Candida, and diseases like Diabetes.
Glycemic Load of Fruits
Most have heard of the glycemic index and if you haven’t, it ranks how fast sugar enters the blood. However it doesn’t account for the amount of carbohydrate, just the rate of entry. The glycemic load uses the glycemic index to better determine how much a food raises blood sugar.
Glycemic Load = (Glycemic Index Number x grams of carbs less fiber per serving )/ 100
Bananas (118g) Glycemic load = 12
52 Glycemic Index x 24 grams of carbs/100
The reason for this is even though fruit has a high glycemic index the fruit is around 75% water. Most fruits have a low glycemic load, banana is actually one of the highest glycemic load fruits.
I would like to finish with a quote from the American Diabetes Association:
“There is no reason to recommend that people with diabetes avoid naturally occurring fructose in fruits, vegetables, and other foods.”
Please, if you have concerns, speak with a qualified physician who is properly trained in nutrition before making changes to your diet.
If you have already spoken to your doctor and your ready to go:
For more information about how fruits affect blood sugar and a healthy human diet I recommend reading Dr. Grahams “The 80/10/10 Diet“.