A Dietitian Reveals The ‘Wrong Way’ To Eat Fruit That Spikes Blood Sugar Levels: ‘No Naked Carbs’
February 19, 2025 by Mariam Qayum
Fruit is a nutrient-packed food that provides essential vitamins, minerals, and fiber, but for those mindful of blood sugar levels, its important to eat it the right way. While whole fruits are generally healthier than processed snacks, they contain natural sugars that can cause blood sugar spikes when eaten in excess or on their own!
Courtney, MS, RD, LDN, shared a video explaining how eating fruit the “wrong way” can “definitely spike blood sugar levels,” along with the best way to enjoy it for maximum benefits. Keep reading for all her insights!
“Yes, there is a right and wrong way to eat fruit. Fruit will definitely spike your blood sugar just as much as cake, cookies, candy, or literally anything sweet if you’re eating it the wrong way,” she reveals.
She explains that you should avoid eating fruit on its own, “This is called a naked carb, and we never want to eat fruit this way.” She adds, “Fruit lacks protein and healthy fats. That alone will significantly spike your blood sugar levels.” She advises pairing fruit with a protein or a healthy fat for weight loss and stabilized blood sugar levels.
Some of her recommendations include yogurt with blueberries, bananas with peanut butter, strawberries with cottage cheese, and apples with grass-fed beef jerky.
The bottom line
While Courtney’s insights are true, this doesn’t mean fruit is bad or should be avoided altogether. In fact, fruits are still a far better choice than many processed snacks, as they offer a wide array of essential vitamins, minerals, antioxidants, and fiber.
The key is to balance fruit with other macronutrients like protein and healthy fats to slow down sugar absorption and avoid blood sugar spikes.
So, while fruit eaten alone can cause a sugar rush, it’s still a wholesome, nutritious option when incorporated correctly into a balanced diet.