A Sweet Strategy for Balancing Blood Sugar Naturally

Article written by Laura Jennings | Nutritionist

I am  Laura Jennings, a Registered  Associate Nutritionist and academic researcher. My focus lies in exploring the intricate relationship between nutrition and mental health. I am passionate about informing people on the profound impact that diet can have on our mood, motivation, and energy levels and will share with you today how dried fruit can improve your mental wellbeing.

The chances are that, other than feeling an energy slump after going to town on some chocolate brownies, your understanding of blood sugar is probably lacking. No judgement here if that’s the case: unless you are one of the 6% of people living with diabetes in the UK*, it is unlikely you’d have thought about balancing your sugar levels.

Why is balancing our blood sugar important?

Steady blood sugar helps maintain a positive mood – anger and sadness have been linked to high blood sugar, while nervousness and anxiety have been linked to low blood sugar*. Balancing out those sugary peaks and troughs also play a role in sustained energy levels, warding off fatigue, while curbing overeating and controlling cravings. Regulated blood sugar creates a nice environment for our “good bacteria” to thrive*. This helps produce gut metabolites like butyrate, which are key to managing blood sugar*. “Essentially balancing blood sugar keeps our overall immunity and wellbeing in check” says Nutritionist, Laura Jennings.

What can we do to balance it?

Fruit gets a bad rap, often being grouped with added sugars in indulgent treats, like the ones found in cookies and ice cream. However, it is important to differentiate the sugar found in fruits (fructose), as it causes a much lower spike in blood sugar levels*. Enjoying whole or dried fruit can help balance blood sugar - but what is it about dried fruit in particular that makes it a great snack for balancing blood sugar? 

Dried fruit contains fibre which slows the release of sugar.

High fibre dried fruits like mango and dragon fruit attract water in the gut, which helps to slow digestion and the release of fructose into the bloodstream*. This gradual and steady release helps avoid sudden insulin surges, promoting a more stable blood sugar level*. Additionally, fibre promotes a feeling of fullness, which can help regulate appetite and prevent overeating, further contributing to blood sugar stability.

Dried fruit contains antioxidants which have anti-diabetic effects.

The antioxidants in dried fruits, from polyphenols and flavonoids, contribute to regulating blood sugar by enhancing insulin sensitivity*, allowing cells to better respond to insulin and reducing oxidative stress, which is often elevated in those with high blood sugar*. These antioxidants also have powerful anti-inflammatory properties, which counteracts the inflammation seen in those with excessively high sugar levels.

Dried fruit contains vitamins and minerals, which regulate hormones.

Dried dragon fruit contains several B vitamins and vitamin D, which are the vitamins involved in insulin sensitivity, the hormone responsible for regulating blood sugar*. Minerals like magnesium, which are also found in dried dragon fruit are equally important for glucose metabolism. Magnesium is involved in the activation of insulin receptors, and a deficiency in this mineral can stunt insulin sensitivity, leading to spikes in blood sugar*. 

Dried fruit emerges as a sweet strategy in maintaining balanced blood sugar levels, owing to their rich nutritional profile. The high fibre content in dried fruits facilitates a gradual release of sugars into the bloodstream, preventing sudden spikes and crashes. Furthermore, the presence of antioxidants helps combat oxidative stress, a factor often linked to insulin resistance. Packed with essential vitamins and minerals, dried fruit, particularly tropical kinds like mango and dragon fruit, contribute to overall metabolic health, supporting the body's natural mechanisms for glucose regulation. Incorporating these wholesome snacks into one's diet not only satisfies sweet cravings but also provides a natural and delicious means of promoting blood sugar balance. Why worry about sugar levels when you can snack on dried fruits? Turn your cravings into sweet wins for blood sugar regulation with Soul Fruit's delicious fruit snacks.

START BALANCING YOUR BLOOD SUGAR NOW

References: 

1. Diabetes.co.uk: the global diabetes community. Diabetes Prevalence. 2023 
2. Penckofer S, Quinn L, Byrn M, Ferrans C, Miller M, Strange P. Does glycemic variability impact mood and quality of life? Diabetes Technol Ther. 2012 Apr;14(4):303-10.
3. Palmnäs-Bédard MSA, Costabile G, Vetrani C, Åberg S, Hjalmarsson Y, Dicksved J, Riccardi G, Landberg R. The human gut microbiota and glucose metabolism: a scoping review of key bacteria and the potential role of SCFAs. Am J Clin Nutr. 2022 Oct 6;116(4):862-874.
4. Bantle JP. Dietary fructose and metabolic syndrome and diabetes. J Nutr. 2009 Jun;139(6):1263S-1268S. 
5. Dhingra D, Michael M, Rajput H, Patil RT. Dietary fibre in foods: a review. J Food Sci Technol. 2012 Jun;49(3):255-66.
6. Williamson G, Sheedy K. Effects of Polyphenols on Insulin Resistance. Nutrients. 2020 Oct 14;12(10):3135.
7. Raghuvanshi DS, Chakole S, Kumar M. Relationship Between Vitamins and Diabetes. Cureus. 2023 Mar 28;15(3)
8. Liu H, Li N, Jin M, Miao X, Zhang X, Zhong W. Magnesium supplementation enhances insulin sensitivity and decreases insulin resistance in diabetic rats. Iran J Basic Med Sci. 2020 Aug;23(8):990-998.