Eating berries can blunt the insulin spike from high-glycemic foods like white bread, for example.15 This may be because the fiber in fruit has a gelling effect in your stomach and small intestine that slows the release of sugars16 or because of certain phytonutrients in fruit that appear to block the absorption of sugar through the gut wall and into your bloodstream.17 So eating fructose the way nature intended carries benefits rather than risks.
