Eating sweet fruits can cause spikes in blood sugar, so they should be consumed with practical rules. A leading nutritionist from Azbuka Vkusa explains how to enjoy fruit while keeping glucose under control.
Simple daily practices can help reduce sugar spikes and extend the sense of fullness and pleasure after fruit. The guidance emphasizes balance: a meal that includes vegetables and protein makes it easier to incorporate fruit without destabilizing energy levels. After a satisfying plate, a portion of fruit can fit in, particularly if one keeps an eye on timing and combination. (Source: nutrition expert)
It is suggested that sweet fruits are best enjoyed before 14:00 in the first half of the day, while berries or sour fruits can be more suitable after 16:00. This timing strategy aims to align fruit intake with natural fluctuations in insulin sensitivity and daily activity. (Source: nutrition expert)
To maximize benefits and minimize sugar load, sweet fruits should not be mixed with cereals or other dense carbohydrates. A fruit serving can be paired with chia pudding, flaxseed porridge, or a green salad to create a balanced meal. For example, strawberries, pomegranate, and kiwi complement hearty salads well. (Source: nutrition expert)
Typically, a daily fruit allowance ranges from 2-3 pieces or about 300 grams of berries. This guideline helps maintain steady energy without overexposure to concentrated sugars. (Source: nutrition expert)
The rules described apply to fresh or frozen fruit. Changes like peeling, baking, or turning fruit into marshmallows or jams can alter nutrient density, often reducing fiber while increasing sugar availability. Fresh, minimally processed fruit tends to deliver the most fiber and slower sugar absorption. (Source: nutrition expert)
Concentrated sugars also appear in dried fruits and fruit snacks like chips. It is important to consider portion sizes and frequency when choosing these products as part of daily fruit intake. (Source: nutrition expert)
During winter, frozen berries emerge as an excellent choice. Options such as cranberries, strawberries, blueberries, and sea buckthorn are often harvested at peak ripeness and frozen quickly to preserve nutrients. This approach provides convenient access to nutritious fruit when fresh options are limited. (Source: nutrition expert)
Traditional concerns about a “beer belly” and sugar intake are addressed by focusing on whole, unprocessed foods and mindful portions. Building meals around vegetables, lean protein, and fruit at appropriate times supports metabolic balance and overall well-being. (Source: nutrition expert)