05/01/2026
Some fruits like bananas, mangoes, watermelon, grapes, and pineapple are higher on the glycemic index, meaning they can raise blood sugar quickly—especially with type 2 diabetes or insulin resistance.
That doesn’t mean you can’t eat them—you just need to pair them properly.
Think of it like “clothing” your carbs:
Add protein, healthy fats, or fiber to slow the spike.
Examples (no dairy):
Banana + peanut or almond butter
Grapes + a handful of nuts
Pineapple + chia seeds
Mango + walnuts
Watermelon + pumpkin seeds
When you pair carbs the right way, you stabilize blood sugar, reduce spikes, and help move your A1C in the right direction.
Don’t eat carbs naked—dress them up.
