Blood sugar management and healthy fruit consumption habits

Health experts are providing guidance on managing blood sugar levels through dietary habits, particularly regarding fruit consumption and glucose fluctuations.

When consuming high-sugar fruits like figs and grapes, experts recommend portion control to avoid insulin spikes. A single serving is defined as one medium fresh fig or 15-20 grapes. To slow the absorption of sugar into the bloodstream, it is advised to pair fruit with proteins or healthy fats, such as walnuts, almonds, or yogurt, rather than eating them on an empty stomach. Additionally, caution is advised with fresh figs, as the white latex from the stem can cause irritation or allergic reactions if it touches the mouth or skin.

Dietitian Hümeyra Mutlu notes that a perfectly flat glucose line is not the standard for a healthy metabolism. In healthy individuals, blood sugar can rise above 140 mg/dL after meals, which is a natural physiological response. While methods like consuming vinegar or eating vegetables and protein before carbohydrates may help mitigate glucose spikes, Mutlu warns against letting blood sugar awareness turn into unnecessary fear. The focus should remain on sustainable habits, including fiber, protein, and regular movement.