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Endocrinologists reveal 7 fruits that stabilize blood sugar without sacrificing flavor

Tufts University, October 1 2026 (Natural News)

Tufts University endocrinologists shared their collective expertise, drawn from Tufts Medical Center, to providesevidence-based guidance for anyone seeking to maintain steady blood glucose while enjoying nature's sweetest offerings.

Fruit sugars arrive wrapped in fiber and water, surrounded by antioxidant polyphenols, vitamins and minerals that slow digestive absorption. A meta-analysis of nineteen randomized controlled trials published in Frontiers in Endocrinology found that eating whole fresh and dried fruit in moderation significantly decreased fasting blood glucose in people with diabetes.

Apples with intact skin provide soluble fiber that forms a gel in the digestive tract, delaying sugar absorption. Dr. Willis recommended pairing apples with almond butter for improved post-meal blood glucose response. Pears contain even more fiber than apples, making them a slightly superior choice. Both fruits have been linked to lower type 2 diabetes risk in observational studies.

Raspberries, strawberries and blueberries offer exceptional fiber-to-carbohydrate ratios, Their polyphenol content, plant compounds acting as antioxidants, has demonstrated positive effects on blood sugar regulation.