7 “Bad” Fruits That Can Actually Help Insulin Resistance

7 “Bad” Fruits That Can Actually Help Insulin Resistance

What is Insulin Resistance?

Insulin resistance is a condition in which the body does not respond as it should to the hormone insulin. As a result, blood glucose, or blood sugar, levels abnormally rise, which may result in prediabetes or type 2 diabetes. Insulin resistance involves the body’s ability (or lack thereof) to process the food you eat.

7 “Bad” Fruits to Help Insulin Resistance

1. Avocados
   Avocados are a top contender in fruits to add to your regular routine. They contain vitamins, minerals, phytochemicals, and fiber that can contribute to improving metabolic health. Research on Hispanic/Latino adults has found that avocado consumption is associated with improved blood sugar control and insulin function.

2. Bananas
   Bananas are often thought of as an off-limit food when it comes to diabetes, but they can actually offer a variety of benefits. Unripe, green bananas are rich in resistant starch, a starch that resists digestion and has been shown to improve insulin sensitivity and support gut health.

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3. Cherries
   Cherries are a fruit that can help improve insulin sensitivity. A review and meta-analysis concluded that taking melatonin before bed for at least two weeks was associated with improved insulin sensitivity. Tart cherries are also a good source of melatonin, which can help regulate blood sugar levels.

4. Navel Oranges
   Oranges may be known for their vitamin C, but they’re also packed with 3 grams of fiber. Fiber isn’t just good for having regular BMs and promoting a healthy heart, but it also acts as a prebiotic fiber, which feeds the "good" bacteria in your gut, says Rose-Francis. This may also play a role in improving insulin resistance.

5. Pears
   One of the highest fiber fruits, pears can fit into a diet that helps insulin resistance. A medium pear packs more than 5 grams of fiber, in addition to vitamin C, copper, magnesium, potassium, and vitamin K. Increasing the fiber in one’s diet has been associated with a reduced risk of insulin resistance.

6. Persimmon
   Persimmons are full of vitamin A, which improves insulin production. According to a paper, vitamin A may play a role in diabetes due to its involvement in the function of pancreatic beta cells, which are the cells that make insulin.

7. Watermelon
   Watermelon is a summer favorite that is often criticized for being high in sugar. However, the glycemic load of watermelon is actually surprisingly low. One slice of watermelon contains 18 grams of sugar, but it also contains just 90 calories, as well as other important antioxidants, such as lycopene.

The Bottom Line

You can certainly include fruits in a balanced diet if you have insulin resistance. In fact, fruits like avocados, bananas, cherries, oranges, pears, persimmons, and watermelon are excellent additions to your diet when you’re working to prevent diabetes. However, there is no one-size-fits-all approach to nutrition, especially when you have insulin resistance or diabetes. "There is no magic fruit that can help prevent insulin resistance. Working with a registered dietitian will help determine which fruits are best for you."

FAQs

Q: Can I still eat fruits if I have insulin resistance?
A: Yes, you can certainly include fruits in a balanced diet if you have insulin resistance.

Q: Are there any fruits that are off-limits if I have insulin resistance?
A: No, there is no one-size-fits-all approach to nutrition, especially when you have insulin resistance or diabetes. Working with a registered dietitian will help determine which fruits are best for you.

Q: How can I incorporate these "bad" fruits into my diet?
A: Try adding sliced avocados to your salads, blending bananas into your smoothies, or snacking on cherries as a healthy treat. You can also add pears to your oatmeal or yogurt, or enjoy persimmons as a sweet and tangy snack. Watermelon makes a refreshing summer treat, and you can also add it to your salads or blend it into a smoothie.

Q: How much of these fruits should I eat?
A: The recommended daily intake of fruits varies based on your individual needs and health goals. Consult with a registered dietitian to determine the best fruit intake for you.