To keep BGLs more even when eating fruit:
- don't eat the fruit by itself (most are too high in sugar and cause spikes; high carb)
- eat fruit with protein and/or fat. Most fruit & veg's valuable vitamins & minerals are FAT SOLUBLE (meaning they get transported into the system when eaten with fat). Apple/pear with PB or cheese, berries with yogurt, melon with proscutto/ham (sp?)
- eat the whole fruit, never juice. The fibre in fruit is most important (Most citrus fruits oxidate the second they they're cut; losing their nutritional value so, eat an orange in segments
- learn what a portion (for you) is of any given fruit. Often a portion is half and apple, pear, peach or a piece of banana the size of your thumb, or 3-5 strawberries or 1/4 cup blue, black or raspberries.
While almost all are high in sugar, fruit can be eaten as part of daily meals and I think should be. Some are better than others on the glycemic index but, keep in mind what other properties they may have to offer and balance it out. Berries are extremely high in antioxidants, bananas are fantastic for potassium and fat, citrus is OK for vit-C (mangoes are better), and kiwi is great for calcium.
Watch the grapes though, they have a way of sneaking up on you when you're not looking