When people think of fruit, carbohydrates are often not the first thing that comes to mind. Carbs are thought of as pasta, bread, oats, and potatoes— not an apple or cup of crunchy green grapes. However, contrary to popular belief, carbs from fruits can be superior because of their balance of other nutrients and sustaining energy. Unlike junk food and candy, fruit offers energy without a massive crash. A “crash” is caused by the rapid rise and fall of blood sugar. Sugar — a simple carbohydrate — can cause negative impacts such as diabetes and energy fluctuation when overconsumed. Energy crashes can come quickly and happen to anyone because blood sugar has a narrow range in which it functions best. Although fruit tends to have a lot of sugar, it’s different from that found in most sweets. According to Healthline, “17 Foods to Lower Your Blood Sugar,” “studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood” (Kubala). Along with berries, Healthline states citrus fruits have a low glycerin index (a measure used to determine how much a food can affect your blood sugar levels) as well as helping to improve insulin sensitivity (Kubala). Furthermore, fruits are also lower in calories than some other carbs, which can be helpful to someone who wants an energy boost without feeling like they have to consume a huge meal. For example, athletes can find fruit the perfect mid-practice snack helpful. Whether consumed through an acai bowl or a sliced apple for a snack, fruit is an underappreciated carbohydrate source. Below are fruits & their listed carb count (for reference, an average slice of white bread has around 15 g of carbs)
- Banana (27 grams in a medium banana)
- Grapes (23 grams in one cup)
- Mangoes (50 grams in a medium-sized mango)
- Apple (25 grams in a medium-sized apple)
- Pineapple (22 grams in one cup)