The best fruit No. 1 to lower blood sugar, dieticians say: eat this, not that

If you live with diabetes or have been diagnosed with prediabetes, you know the importance of regulating your body’s blood sugar spikes. There are many factors in blood sugar management, such as exercising regularly and eating a healthy diet.

But sometimes just trying to “eat healthy” can be a challenge if we’re not sure which foods to include on a daily basis. To help us learn more, we talked to some fruit dieticians who can help diabetes sufferers.

According to Justine Chan, MHSc, RD, CDEregistered dietitian and certified diabetes educator, the best fruit to eat to control blood sugar levels are blueberries.

“The best fruit for diabetes should be blueberries. Blueberries are rich in anthocyanins, which give them their distinctive blue color, and have been shown to potentially delay carbohydrate digestion and prevent blood sugar spikes.”

Read on to learn more about the effect blueberries can have on blood sugar, and for advice on healthier eating, check out the 5 Best Fruits for Reducing Inflammation.

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Recent studies have shown that blueberries have many health benefits, especially those related to diabetes and lowering blood sugar.

“A randomized controlled trial found that after 8 weeks, blueberries lowered HbA1c, a blood test that measures average blood sugar over the past 3 months. Participants also had lower triglycerides, a type of blood fat, and a ‘reduced inflammation,’ says Chan.

Blueberries have a low glycemic index

One of the hallmarks of a diabetes-friendly food is where something marks on the glycemic index. This index, ranked from 1 to 100, shows how much a food can cause a spike in blood sugar. A food is considered “low glycemic index” if it has a score between 1 and 55 and is considered high if it is above 70.

According to Chan, “blueberries also have a low glycemic index,” with a score of 53. This means they will only cause a slow rise in blood sugar. “

Examples of fruits with a higher glycemic index are watermelon (at around 76) and cantaloupe (at around 68).

RELATED: The best fruits to help lower blood sugar, says nutritionist

Blueberries are also high in fiber

According to dieticians, fiber may be helpful in managing blood sugar. “Berries like blueberries, blackberries and raspberries are naturally low in sugar and high in fiber, and the fiber helps stabilize blood sugars,” he says. Amanda Lane, MS, RD, CDCESfounder of Healthful Lane Nutrition.

If you’re looking for a fiber-rich fruit, some experts recommend pairing it with something else. “Other high-fiber fruits include cantaloupe, apples and dates, but I also recommend combining the fruit with a protein to help with blood sugar spikes,” he says. Morgyn Clair, MS, RDNauthor of Fit Healthy Momma.

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