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Piek je ook op een appel als je op een banaan piekt?

When you peak on a banana, will you also peak on an apple?

The banana and apple. Both fruits and both rich in fibre and (different) nutrients. They both fit into a healthy diet, but are they also both good for your blood sugar levels?

We previously wrote about the average reaction to a banana. Now we look at whether this reaction also automatically says something about how you react to an apple.

Our blood sugar levels after eating an apple

On average, sugar levels rise after eating a banana. So does this also happen after eating an apple?

The graph below shows the average reaction of Clear.bio participants to blood sugar levels after eating an apple. This is a good reaction. The carbohydrates from the apple cause your blood sugar to rise and your body then produces insulin to lower the sugar levels again.

Difference in reactions to bananas and apples

Does everyone react this way to an apple? No, they don’t. Among Clear.bio participants, there are generally 2 different reactions.

In fact, in the graph below, you can see that some people peak more strongly at an apple (orange) than others (black).

What does your reaction to a banana say about your reaction to an apple?

If you peak on a banana, will you also peak on an apple? To answer this, we compare the graphs.

First of all, it is noticeable that the rise in sugar levels is higher on average after eating a banana than after an apple. This is explainable because a banana contains more carbohydrates/sugars per 100 grams than an apple. And the more carbohydrates you eat, the higher your sugar levels rise. So looking at this difference, you would be better off eating an apple than a banana.

Secondly, it is noticeable that not everyone reacts the same way:

  • The orange line is the group that peaks on both banana and apple.
  • The black line is the group that peaks less on an apple than on a banana.
  • The grey line is the group that can eat both fruits without a big increase in sugar levels.

So blood sugar response is very personal.
Not only between different product groups – one person peaks on bread and not on rice, or vice versa – but also within the same product group like fruit.

So above all, don’t stop eating fruit if you know you peak on a banana. Because you might not do so on an apple or other fruits. It’s a shame if you miss out on all the good nutrients and fibre from fruit if your sugar levels don’t peak on it at all.

Influencing your blood sugar response to fruit

Would you like to keep eating fruit, but do you peak at certain fruits? Then pay attention to the following points. You can use these to influence your blood sugar response to fruit:

  • Portion size. The bigger the apple, the higher the rise.
  • Vary in types of apples. A green apple like a Granny Smith contains less fruit sugars, so your sugar level is likely to rise less.
  • Choose red fruit such as (frozen) strawberries and raspberries. This again contains less fruit sugars per 100 grams than that banana and apple.
  • Eat a handful of nuts or (vegetable) cottage cheese with it. This is because proteins, fats and fibres slow down the absorption of carbohydrates. Your blood sugar level will rise less quickly as a result.

Find out how you react to your diet? Test it with Clear.bio.