When it comes to diabetes, the first thing that comes to mind is the need to pay attention to diet. Compared to vegetables, fruits do not need to be heated before consumption, and their nutritional content is not affected by cooking factors. Therefore, it is a good choice for diabetics to consume a moderate amount of fruit every day. But how should diabetics choose vegetables?
Choosing fruits based on sweetness is not enough
Many diabetics judge whether a fruit can be eaten based on its sweetness. They believe that fruits that taste sweet have high sugar content and those that are not very sweet can be eaten. This idea is partially correct but not entirely.
When selecting fruits, diabetics should try to choose fruits with a low glycemic index (GI) and a low sugar content. The GI is an index used to measure the impact of a certain food on blood sugar levels. The lower the GI value, the smaller the impact of consuming the same amount of carbohydrates from that food on blood sugar levels. In addition, the sugar content of fruits also needs to be considered. Fruits with a low sugar content naturally have a smaller impact on blood sugar levels.
Diabetics should consume half the amount of fruits compared to ordinary people
The "Chinese Residents' Balanced Diet Pagoda (2016)" recommends a daily fruit intake of 200-350 grams. However, fruits contain more carbohydrates than fresh vegetables. Taking into account the need for diabetics to control blood sugar levels, it is generally recommended to consume 100-200 grams of fruits per day, which is about half of the recommended amount for ordinary people.
Since fruits contain a certain amount of sugar, it is generally recommended to consume fruits as snacks instead of eating them with meals or immediately after meals, in order to avoid consuming a large amount of carbohydrates in one meal and increasing the burden on the pancreas.
It is suggested to eat fruits in between two main meals (such as at 10 am or 3 pm) or 1 hour before bedtime, with a total amount of 100-200 grams as mentioned above. Of course, different fruits have different sugar content, and the blood sugar response after consuming fruits may vary among individuals. It is best to monitor blood sugar levels and determine the suitable fruit variety and quantity for oneself.
Fruits and products that are not recommended
Most fruits have a low GI, such as apples, pears, peaches, apricots, cherries, oranges, and grapefruits, which are suitable for diabetics. Some fruits have a higher GI, such as pineapples, mangoes, watermelons, and bananas, but the sugar content of these fruits needs to be evaluated in combination. For example, although watermelon has a relatively high GI value, its sugar content is low, with only 5.8 grams of carbohydrates per 100 grams of pulp, so its impact on blood sugar levels is not significant and can be consumed in moderation.
However, fruits like pineapple, fresh dates, and sour dates have a relatively high sugar content, with at least a quarter of it being sugar. It is therefore best not to choose these fruits. In addition, fruit preserves and dried fruits have a sugar content of over 50% and should be avoided.
Some people think that 100% pure fruit juice is also a healthy choice, but in fact, such fruit products should be removed from our shopping list. Fruit juice contains little dietary fiber compared to whole fruits, and dietary fiber plays an important role in slowing down the increase in blood sugar levels. Drinking fruit juice will cause a more significant increase in blood sugar compared to consuming the whole fruit, which is not beneficial for diabetics in controlling blood sugar levels.
In addition, during the juice extraction process, some easily oxidizable nutrients are destroyed, and the nutritional value is greatly reduced. Therefore, it is not recommended for diabetics to choose fruit juice products.
