Even if you’re taking steps to manage your blood sugar levels, it’s important not to cut fruit out of your diet entirely. But are some better for keeping your blood sugar stable than others? Here, dietitians explain what you need to know about bananas vs. berries for blood sugar control.
Meet the experts: Juliana Vocca, M.S., R.D., a registered dietitian and owner of Prime Women Nutrition; Samantha Peterson, M.S., R.D.N., a registered dietitian nutritionist and owner of Simply Wellness.
The experts we spoke to agree that when it comes to blood sugar management, berries have a slight edge over bananas. “They have a lower glycemic index, lower sugar content, and higher fiber, which helps prevent blood sugar spikes,” Juliana Vocca, M.S., R.D., a registered dietitian and owner of Prime Women Nutrition, previously told Prevention. “Berries are also packed with antioxidants that may even improve insulin sensitivity.” Research in The Journal of Nutrition has shown that regular berry consumption may improve insulin resistance and fasting glucose levels, suggesting that berries may be helpful for combatting prediabetes and improving overall metabolic health.
“For someone who is very blood sugar sensitive, berries may be the easier choice on their own,” agreed Samantha Peterson, M.S., R.D.N., a registered dietitian nutritionist and owner of Simply Wellness, on the bananas vs. berries debate. However, that doesn’t mean you need to avoid bananas altogether for the sake of your blood sugar. “Bananas can absolutely still fit into a blood sugar-supportive eating pattern, especially when paired with protein, fat, or fiber,” said Peterson, who recommended pairing a banana with nuts, nut butter, Greek yogurt, or hempseeds, or blending it into a protein shake.
Ultimately, the best fruits to eat to keep blood sugar stable are those that you enjoy and consistently pair with foods rich in protein or healthy fat. “It is important to avoid being unnecessarily fearful of fruit,” cautioned Peterson. “Consistently under-eating carbohydrates or avoiding fruit altogether can sometimes backfire by increasing cravings, overeating later, or making meals less sustainable overall.” But if you’re ever unsure what to pick, berries are (almost) always an excellent choice.
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