:max_bytes(150000):strip_icc()/Bad-Fruits-to-Help-Insulin-Resistance-f11774aa36ca437cac5c7ee5e217c74a.jpg "7 “bad” fruits that can actually help with insulin resistance")
Nearly 40 million Americans have diabetes. The majority of these have type 2 diabetes, which, if not properly managed, can affect heart, kidney and eye health.
The development of type 2 diabetes begins long before diagnosis, with insulin resistance. Treatment of insulin resistance involves dietary and lifestyle changes to keep blood sugar levels balanced throughout the day.
Because fruit is a natural source of sugar, you may have heard that you should eliminate certain fruits from your diet for fear of their effects on your blood sugar. However, experts actually recommend eating some of these so-called “bad” fruits.
What is insulin resistance?
Insulin resistance refers to your body’s ability (or lack thereof) to process the food you eat. “Insulin resistance is a condition in which the body does not respond to the hormone insulin as it should. As a result, blood sugar levels rise abnormally, which can lead to prediabetes or type 2 diabetes,” says Florida-based dietitian and diabetes expert Kimberley Rose-Francis, RDN, CDCES.
Here’s what happens: During digestion, the food you eat is broken down into sugar, which enters your bloodstream. As a result, your pancreas releases insulin to transport the sugar into your cells so it can be used as energy. Alternatively, insulin can also help store excess glucose in your liver for later use. If you have insulin resistance, your body has difficulty transporting glucose into cells, resulting in high blood sugar levels.
Fortunately, there are ways to reverse insulin resistance and prevent prediabetes or type 2 diabetes. This starts with positive lifestyle changes that focus on both diet and physical activity. As for diet, fill your plate with vegetables, whole grains, legumes, lean protein, and, yes, fruit. In fact, eating a moderate amount of fruit is associated with a 36% lower risk of developing diabetes.
“Incorporating fruit into your diet can provide a number of benefits for blood sugar regulation,” says New Jersey-based nutritionist Erin Palinski-Wade, RD, CDCES, author of The blood sugar solution“However, balancing carbohydrate-rich foods like fruit with a source of lean protein and healthy fat may be the best way to keep blood sugar levels stable throughout the day and improve insulin sensitivity in the long term,” she says.
7 “bad” fruits that help with insulin resistance
1. Avocado
The creamy green fruit is one of the best fruits to incorporate into your daily routine, says Rose-Francis. “Many people think avocados contain too much fat and calories, but avocado eaters may have a lower risk of developing diabetes. That’s because avocados contain vitamins, minerals, phytochemicals and fiber that can help improve metabolic health,” she explains.
Studies in Hispanic/Latino American adults have found that avocado consumption is associated with improved blood sugar control and insulin function. The fruit’s combination of fiber and healthy fat helps slow digestion, which when combined with carbohydrate-containing foods can lead to a more consistent blood sugar response.
One-third of a medium-sized avocado contains more than 3 grams of filling fiber and 20 vitamins and minerals, including folate, vitamin K, copper, potassium and vitamin E, as well as the carotenoids lutein and zeaxanthin.
If you want to enjoy this fruit in a protein-rich way, try our reader favorite: Avocado Tuna Salad.
2. Bananas
With 3 grams of satiating fiber and blood pressure-regulating potassium, bananas are a welcome addition to a diet aimed at improving insulin resistance. “Bananas are often considered off-limits when it comes to diabetes, but they can actually provide a number of benefits,” says Palinski-Wade. “Unripe, green bananas are rich in resistant starch, a starch that resists digestion and has been shown to improve insulin sensitivity and support gut health,” she says.
3. Cherries
Another favorite is the bright cherry. “Many patients have told me they avoid cherries because of the high sugar content, but cherries may offer several benefits for blood sugar,” says Palinski-Wade. “Tart cherries in particular are a good source of melatonin, a compound that helps regulate sleep. Good sleep is associated with improved insulin sensitivity as well as lower fasting blood sugar levels,” she says. One review and meta-analysis concluded that taking melatonin before bed for at least two weeks was associated with improved insulin sensitivity. Although research in this area is evolving (and we’re learning more about the impact that melatonin-containing foods can have on insulin function), tart cherries are our number one snack for better sleep.
4. Navel oranges
Although oranges are known for their vitamin C content, they also contain a full 3 grams of fiber. Not only is fiber good for regular bowel movements and a healthy heart, but it also acts as a prebiotic fiber that feeds the “good” bacteria in your gut, Rose-Francis says. This may also play a role in improving insulin resistance, she says. Additionally, vitamin C is a powerful antioxidant. Antioxidants scavenge free radicals to decrease oxidative stress and reduce inflammation, potentially improving insulin resistance as well as heart health.
5. Pears
Pears are one of the most fiber-rich fruits and can be incorporated into a diet that alleviates insulin resistance. A medium-sized pear contains more than 5 grams of fiber, as well as vitamin C, copper, magnesium, potassium and vitamin K. “Fiber slows down the digestion and absorption of carbohydrates, resulting in a gradual release of glucose into the bloodstream,” says Palinski-Wade. Increasing fiber in the diet is associated with a lower risk of insulin resistance. This may be because a high-fiber diet reduces the risk of abdominal obesity. Almost all fruits contain fiber. Eating a pear is a simple way to significantly reduce your daily fiber intake.
6. Persimmon
Persimmons are tropical fruits native to warm climates that offer some important benefits in the fight against insulin resistance. “Persimmons are full of vitamin A, which improves insulin production,” says Rose-Francis. According to one study, vitamin A may play a role in diabetes because it is involved in the function of beta cells in the pancreas, the cells that produce insulin. Although more studies are needed to clarify this connection, it certainly can’t hurt to include more foods high in vitamin A, such as persimmons, in your diet.
Are you new to persimmons? Try this bitter salad with persimmons, Manchego and hazelnut vinaigrette.
7. Watermelon
Last but not least, we have the summer favorite, watermelon. Although watermelon is often criticized for its high sugar content, “the glycemic load of watermelon (which gives a more accurate picture of how a food actually affects blood sugar) is actually surprisingly low,” says Palinski-Wade. The glycemic index, or glycemic load, measures the blood sugar response of different foods and can be a useful tool in food selection. One slice – about 1/16 of a large watermelon – contains 18 grams of sugar, but also only 90 calories, as well as other important antioxidants like lycopene.
Additionally, Palinski-Wade points out that watermelon also contains citrulline, an amino acid that may increase insulin sensitivity and reduce inflammation. Supplementing with citrulline has been shown to lower blood sugar levels and hemoglobin A1C. Of course, eating watermelon is different than taking this amino acid as a supplement, but the fruit may still provide these additional blood sugar benefits.
The conclusion
If you have insulin resistance, you can certainly incorporate fruit into a balanced diet. In fact, fruits like avocados, bananas, cherries, oranges, pears, persimmons and watermelon are great additions to your diet if you want to prevent diabetes. However, there is no one-size-fits-all approach to diet, especially if you have insulin resistance or diabetes. “There is no magic fruit that can prevent insulin resistance. Working with a registered dietitian will help you figure out which fruits are best for you,” says Rose-Francis.
