Experts highlight the importance of combining fruit with protein, fat, or fibre to slow digestion and prevent blood sugar spikes, offering practical tips for those monitoring their glucose levels.
Fruit can be part of a healthy diet, but it is not automatically blood-sugar neutral. According to a report cited by Sky News Arabia from the health site Verywell Health, naturally occurring sugars in fruit can lift blood glucose, especially when someone eats a large portion on its own. The practical takeaway from dietitians is not to avoid fruit, but to pair it with protein, fat or fibre so the body digests it more slowly and the rise in blood sugar is less abrupt.
One of the combinations highlighted is grapes with cashews. Grapes contain a concentrated dose of natural sugar, so a sizeable serving can push glucose higher more quickly than some other fruit. Adding a small handful of cashews brings in protein, fat and fibre, all of which slow digestion. Cashews also provide magnesium, a mineral involved in several processes linked to insulin function and glucose metabolism, although portion size still matters because nuts are calorie-dense.
Strawberries with cottage cheese offer a similarly balanced option. Mayo Clinic says that for people with diabetes, the total carbohydrate content of a serving matters more than whether a fruit tastes sweet, and portion control remains central. Strawberries are relatively low on the glycaemic scale and bring fibre and antioxidants, while cottage cheese adds protein. That combination can make the snack more filling and may temper the speed at which sugar enters the bloodstream. Unsweetened Greek yoghurt or a small amount of seeds can work in the same way.
Apples with nuts are another straightforward pairing. Apples contain carbohydrates and fibre, while almonds or walnuts contribute protein and additional fibre, which can slow the release of sugar into the blood. Sky News Arabia’s report says that this can also help people feel satisfied for longer than fruit alone. A teaspoon of unsweetened almond butter can serve the same purpose, provided it does not contain added sugar.
The same logic applies to figs with cheese. Figs are naturally sweet, and eating several at once increases the carbohydrate load. Cheese can soften that effect by adding protein and fat, though the type of cheese matters because saturated fat and salt levels vary widely. Even so, experts caution that no pairing makes fruit a free pass: portion size, personal response and the broader meal pattern still determine how much blood sugar rises. For people living with diabetes or monitoring glucose for any reason, these combinations can be useful, but they should sit alongside an overall meal plan agreed with a doctor or dietitian.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
