Nutritionist Reveals the Spice That Can Help Reduce Blood Sugar Spikes From Fruits

Fruits are widely regarded as nutritional powerhouses, packed with fibre, vitamin C, vitamin E, potassium, and magnesium. However, despite their health benefits, many fruits are naturally high in simple sugars, which can trigger rapid blood sugar spikes — particularly when eaten on their own.

For individuals with insulin resistance or insulin sensitivity issues, repeated glucose spikes may strain metabolic health over time and increase the risk of developing type 2 diabetes. But experts say there’s no need to eliminate fruits from your diet — a simple kitchen hack can make a difference.

The Smart Hack: Add Cinnamon

According to nutritionist Deepshikha Jain, sprinkling a small amount of Cinnamon over freshly cut fruits like apples or bananas may help create a more balanced glucose response.

She explains that fruits contain simple sugars that are quickly absorbed into the bloodstream, causing a rapid rise in blood glucose levels. Cinnamon, however, may support better glucose uptake by cells, helping moderate that spike.

Beyond blood sugar regulation, cinnamon is rich in polyphenols and antioxidants, compounds known to support digestion and overall metabolic health.

What the Science Says

Research has increasingly explored cinnamon’s role in metabolic function. A study published in April 2024 suggested that cinnamon supplementation also helped reduce cholesterol levels in mice, highlighting its broader cardiometabolic potential.

While more human studies are needed, nutritionists suggest that pairing fruits with cinnamon — or even combining them with protein or healthy fats — can help slow sugar absorption and improve glycaemic response.

No Need to Fear Fruits

The takeaway is simple: fruits remain an essential part of a balanced diet. Instead of avoiding them due to concerns about sugar spikes, adopting smarter dietary pairings can help maximise their benefits while reducing metabolic stress.

A light sprinkle of cinnamon may be a small tweak — but it could make a meaningful difference in maintaining steadier blood sugar levels.

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