Jerusalem Post

ByDR. MAYA ROSMAN

The glycemic index, not the sugar percentage, determines how a fruit affects blood sugar levels, satiety, and energy – and explains why some sweet fruits are actually better suited for daily balance.

One of the most common recommendations people with prediabetes or diabetes hear is to be careful with fruit or to choose only fruits with low sugar. In practice, this is a partial recommendation – and sometimes even misleading.
The lesser-known truth is that the amount of sugar in a fruit alone says almost nothing about its effect on blood sugar levels, the feeling of fullness, or its suitability for a balanced diet.

There is a significant difference between “sugar percentage” and “the rate of sugar absorption.” Let’s put things in order:

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The glycemic index

The truly important measure is the glycemic index – an index that shows how quickly the carbohydrates in food break down and are absorbed into the blood as sugar.

The higher the glycemic index, the faster blood sugar levels rise – and later also drop quickly, which may cause fatigue, recurring hunger, and difficulty maintaining sugar balance. This is exactly where the myth of “how much sugar is in the fruit” lies.
Watermelon versus cherries: The classic example

Watermelon is considered a “light” fruit with relatively little sugar, and therefore many people choose it without concern. But in practice, its glycemic index is very high. This means that the sugar in it is absorbed quickly into the blood, making it less suitable for people with diabetes or a tendency toward sharp spikes in blood sugar.

In contrast, cherries contain almost twice as much sugar – but their glycemic index is very low. The sugar is absorbed more slowly, the rise in blood sugar is more moderate, and they actually fit better into a balanced diet.
And this is not an isolated case: Fruits such as apples, plums, and peaches are also on the preferable side of the glycemic scale, even though their sugar content is not particularly low.
The reason for this is related to the combination of dietary fiber, the structure of the carbohydrates, and the rate at which the body breaks them down. In contrast, certain fruits that are considered “safe” only because of low sweetness may affect blood sugar levels more quickly.

Prediabetes

In a state of prediabetes, the goal is not to completely avoid fruit, but to choose fruits that do not cause a sharp and rapid rise in blood sugar levels.
Fruits with a low or medium glycemic index, especially when eaten as part of a meal or alongside protein and fat, can fit well into a daily diet. In fact, a sweeping avoidance of fruit may harm the intake of fiber, vitamins, and antioxidants – components that are very important for health. The key is dosage, timing, and proper combination.
For those who like numbers – the glycemic index of watermelon stands at about 72–76 (which is considered high), while in cherries it is only around 20–25. An apple is in the range of about 35–40, a plum around 35, and a peach about 40.
In contrast, fruits that break down more quickly may cause a sharp rise in blood sugar – even if their sugar content is not particularly high. These data illustrate why sugar percentage alone is not a good measure for choosing fruit.
The trick to slowing sugar absorption from fruit

The glycemic index affects not only blood sugar, but also the feeling of fullness. Foods that are absorbed quickly cause a sharp rise followed by a drop – which leads to renewed hunger within a short time.
Fruits with slower absorption keep you full for longer, and therefore also contribute to better control of eating throughout the day.
And this can be improved even more: Even a fruit with a medium glycemic index can become an excellent choice if eaten correctly. Combining the fruit with protein or fat further slows sugar absorption.
Yogurt, cheese, nuts, or almonds alongside the fruit – not only improve glycemic balance, but also create a small meal that is truly filling.
The bottom line: You don’t choose fruit based on the amount of sugar in it, but on the rate at which it is absorbed in the body.