Fruit Is a Winning Option When You Crave Something Sweet
Fruit is a great source of fiber, which can help balance blood sugar levels, Isabel Smith, RD, says. After tracking 3,518 Australians over the course of 12 years, researchers found that eating a moderate amount of fruit was linked to a 36 percent lower risk of developing type 2 diabetes, according to a June 2021 study in The Journal of Clinical Endocrinology & Metabolism.
The type of sugar in fruits is called fructose, and fructose has shown to have little effect on blood sugar levels when taken in moderation, per June 2009 research in the Journal of Nutrition. And while it won’t cause a huge spike in blood sugar levels because of the fiber, the natural sugars will still give you your sweet fix.
Experts at the Harvard T.H. Chan School of Public Health suggest that highly processed sugary foods trigger the brains’ reward center and cause cravings, while the natural sugars in fruit don’t have as much of an effect.
“Consider berries like raspberries, blackberries and blueberries. Those can be an excellent source of nutrients, but can also take care of that sweet craving that you’re having,” Vandana Sheth, RDN, CDE, says.