Insulin is produced by your pancreas and is required to keep your blood sugar levels under control. However, consistently elevated insulin levels are associated with a higher risk of developing chronic diseases, such as certain types of cancer and type 2 diabetes, according to a scientific paper published in 2003 in "Comparative Biochemistry and Physiology." The carbohydrate content of the foods you eat is the main factor determining how your insulin levels will respond. Fruits contain carbohydrates and can raise your insulin levels.
Although the carbohydrates found in fruits are considered healthier because they are packed along with loads of fiber and essential nutrients, all carbohydrates, including those from fruits, are broken down into sugars. The sugar obtained from the digestion of fruits can elevate your blood sugar levels, which in turn push your pancreas to produce insulin. The more carbohydrates you eat at once, the higher your insulin levels are likely to increase. For example, your insulin levels will increase more after having a large banana and orange juice compared to after eating three grapes. Having other carbohydrates at the same time, such as a muffin, a slice of bread or oatmeal, can also further increase your insulin levels.
If you want to compare different servings of fruits to determine which will raise your insulin levels the most, you will need to calculate their net carb content. The amount of total carbohydrates found in a serving of fruit include the natural sugars, starches and fiber. Fruits contain varying amounts of fiber that are counted as carbohydrates but cannot be broken down into sugar. Calculating the net carbs by subtracting the fiber from the total carbs gives you a better idea of the insulin-raising potential of different fruits. For example, a cup of raspberries contains 14.7 grams of total carbs, but 8.0 of these are fiber, which makes their net carb content equivalent to only 6.7 grams.
Use a nutrition database to compare the net carb content of different fruits. If you are concerned with your insulin levels, stick to fruits that have the lowest net carb content. Berries are the best option, with 6.7 grams of net carbs per cup of raspberries, 8.2 grams of net carbs per cup of strawberries and 6.2 grams of net carbs per cup of blackberries. Considering that a teaspoon of sugar weighs 4 grams, each cup of berries provides the equivalent of only 1 to 1.5 teaspoons of sugar. Such a small amount of sugar is not likely to cause a large increase in your blood insulin levels.
Avoid bananas, with 27.6 grams of net carb or 7 teaspoons of sugar per large fruit, and mangoes, with up to 44.9 grams of net carbs or 11 teaspoons of sugar per fruit. Fruit juices, even unsweetened 100 percent pure, pack a lot of net carbs, with 38 grams of net carbs or almost 10 teaspoons of sugar per 12-ounce serving of orange juice, for example. Dried fruits can also quickly raise both your blood sugar and insulin levels because they constitute a very concentrated source of carbs. A serving of 1/3 cup of dried cranberries, for example, provides 30.6 grams of net carbs or almost 8 teaspoons of sugar.
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