How to eat fruit wisely, satisfy cravings and control sugar
Sweet and delicious fruits can not only satisfy the appetite, but also help us to supplement many kinds of nutrients. For sugar lovers, every time they see fruit, they may feel entangled in the feeling of “it’s not easy to say I love you”. Many people think that the high sugar content of fruit has a great impact on blood sugar. Most sugar lovers eat fruit with trepidation. In fact, this is not necessary. Diabetics eat more fresh fruits daily, but it helps to better control blood sugar. This is far from the general perception of sugar lovers.
〇 “Sugar friends” don’t need to talk about “fruit” discoloration
Studies have shown that compared with diabetic patients who do not eat fresh fruit, those who eat fruit 1 to 4 times a week and those who eat more than 5 times a week have a 20% and 30% lower risk of blood sugar control, respectively.
In fact, fruits are rich in nutrients, rich in vitamins, soluble dietary fiber, pectin, minerals and water. These nutrients are not only beneficial to body activities, but also play a good role in regulating the body’s sugar metabolism. For sugar lovers, diet therapy is also the basic treatment of diabetes. The purpose of controlling blood sugar is achieved by reasonably controlling the intake of total calories and allocating the proportion of each nutrient. People with diabetes can eat fruit, but they must master the “one premise”, which is the blood sugar concentration, and the “three elements”, that is, the amount to eat, the type to eat, and the time to eat.
〇Eat fruits scientifically, blood sugar will not rise
1. There is a prerequisite for wanting to eat fruit: control blood sugar concentration
If you want to eat fruit, your blood sugar must meet a certain standard, that is, the fasting blood sugar must be controlled below 7.8 mmol/L, the blood sugar must be controlled below 10 mmol/L 2 hours after a meal, and the glycosylated hemoglobin must be controlled below 7.5%. Frequent high or low blood sugar. In this case, eating fruit will have less impact on blood sugar. If the blood sugar is not up to standard, blindly eating fruits will not only fail to control blood sugar better, but may even induce acute complications of diabetes.
2. Control the amount you eat: eating in half is relatively safe
Many sugar lovers are worried that eating fruits with too much sweetness will cause blood sugar to soar. In fact, whether it can raise blood sugar also depends on the intake of fruits. The energy of fresh fruit is low, and every 200 grams of fruit contains 85-90 kcal of energy (1 kcal ≈ 4.184 kJ), which is equivalent to 25 grams of staple food. If “sugar friends” eat 100-150 grams of fruit each time, And counting it into the total daily calories will not increase blood sugar.
How to better control blood sugar every day, people with diabetes need to pay special attention to the concept of total dietary sugar, that is, the sugar contained in natural food (starch such as rice, bread, noodles, etc.), Glucose, fructose, lactose, etc., all add up to the total amount of sugar in the whole day.
For diabetics or people with high blood sugar levels, any kind of fruit can be eaten, the key point is to strictly limit the amount of fruit eaten. Generally speaking, healthy adults eat 2 servings of fruit a day, and sugar lovers only eat 1 serving a day. As for the amount of 1 serving of fruit? Taking the apple that everyone eats most often, it is about half. We can’t accurately measure the daily sugar intake. People with sugar or chronic diseases should remind themselves when they eat sweeter fruits and be more restrained so as not to eat excess sugar.
3. Reasonably choose the type of food to eat: try to eat fruits with low GI
In addition to controlling the amount of fruit eaten, many sugar lovers think that “not sweet” fruits can be eaten more. But in fact, no matter whether the fruit is sweet or sour, it contains a certain amount of glucose and fructose, and the content of glucose and fructose cannot be judged by the taste alone.
Doctors usually recommend that diabetic patients or people with high blood sugar levels choose fruits with lower glycemic index (GI) values as a reference for consumption priority.
The so-called low GI diet theory means that after eating food with a low GI value, blood sugar will not rise rapidly, and insulin will not rush to store too high blood sugar as fat, so it will not become fat. Common fruits with low GI value include apples, bananas, grapefruit, dragon fruit, cherry tomatoes, pears, cherries, kiwifruit, etc., which are all fruits with more dietary fiber.
It should be noted that the food GI value is determined under the condition that the subject uses the same amount of carbohydrates (generally 50 grams). Some foods have a lower GI value, but their consumption is higher, while others are the opposite. The proposed glycemic load reflects the impact of carbohydrates on blood sugar. The calculation formula is as follows: glycemic load = food GI value × actual intake of the
food The quality of available carbohydrates (grams)
Grading and evaluation of glycemic load: foods with a glycemic load greater than or equal to 20 are high glycemic load foods; those with a glycemic load of 11-19 are foods with a medium glycemic load; .
4. Master the delicious time: between meals is a good “time” to eat fruit.
Even if you pick the right fruit, it doesn’t mean you can eat it. The time to eat fruit every day is also very important. Special reminder to sugar lovers, do not eat fruit immediately after a meal, but as a snack between meals as much as possible. It can be arranged around 10 o’clock in the morning and around 4 o’clock in the afternoon, which can help reduce the effect of fruit on postprandial blood sugar. Affect to avoid excessive fluctuations in blood sugar.
〇Personalized principle of eating fruit for “sugar friends”
1. Eat fruit to measure blood sugar frequently
Due to the different conditions of digestion and absorption and islet function of each person, people have different reactions to fruits. When eating the same type and quality of fruit, some people’s blood sugar may rise quickly, while others may rise slowly. The degree of elevation may also vary. Even if the same fruit has different maturity, origin, and variety, its sugar content will vary. Moreover, there are various types of diabetes, and in different physical states, the tolerance to glucose will also be different.
Therefore, in order to enjoy fruits with more peace of mind, it is best to weigh the fruits before eating, and monitor blood sugar fluctuations 1 hour or 2 hours after eating to understand the relationship between blood sugar changes and eating time, fruit varieties and quantities. After fully grasping the law between blood sugar changes and fruit consumption, you can enjoy delicious fruits with peace of mind.
2. The fruit is made into juice, and the sugar is easy to be excessive
Some people think that since the fruit can’t be eaten too much, they should mix the fruit with ice cubes to make a fresh juice smoothie.
If you must drink fruit juice, there are two key points to pay attention to: the first is not to remove the dregs, keep the dietary fiber of the fruit, and drink it together with the dregs; the second is to control the amount. Selling 1 cup of freshly squeezed orange juice is about 350ml, and an average of 1 orange can only squeeze out about 70ml of juice. Sugar, the body absorbs so much sugar in an instant, blood sugar will definitely be unstable.
In addition to avoiding fruit juice, sugar lovers should also avoid eating fruit products, such as canned fruit and preserved fruit. In this way, the best way to eat fruit is to eat fresh solid fruit, which is convenient and more nutritious.
