Pop quiz.

Three fruits sat on my counter this week. Grapes, mango, and pineapple.

One of them raised my blood sugar almost double what the other two did.

The American Diabetes Association just wrapped its big annual meeting, and one thread ran through several talks: fiber matters more than sweetness when it comes to fruit and blood sugar. Tropical fruit got singled out specifically, because it tends to carry less fiber per serving than berries or apples. Less fiber means less to slow the sugar down on its way into your bloodstream.

So this week, with my glucose monitor on my arm, I tested all three. Same time of day. Same rough portion, about a cup each. No yogurt, no nuts, no tricks.

Can you guess which fruit raised my blood sugar the most... before you scroll down?

● The Reveal

Pineapple won. And it wasn't close.

Pineapple sits higher on the glycemic index than mango or grapes, and it carries less fiber per cup than either one. In other words, more of its sugar reaches your bloodstream, and it gets there faster.

Grapes surprised me. They taste like candy, but they held the steadiest line of the three.

Here's my curve from the pineapple.

This is one person's experiment, not medical advice: everyone's body responds differently.

Meanwhile, none of this makes pineapple a bad fruit. It just means it behaves more like a dessert than like a berry.

● The Scoreboard

So what do you do with a bowl of pineapple in July?

Pair it with something that has protein or fat. Plain Greek yogurt, a handful of almonds, even cottage cheese. The protein and fat slow down how fast your stomach empties, which slows down how fast the sugar reaches your blood.

I don't know if this trick works the same for everyone. My wife barely notices a difference. On me... it usually knocks ten to fifteen points off the peak.

And grapes? Turns out you don't need a hack for those at all.

Stay steady