The summer solstice has arrived, the heat is getting stronger, and the weather is starting to get hotter and hotter every day. At this time, if there is a piece of iced watermelon in front of us, this is a great temptation. In the hot summer, watermelon has become a favorite fruit for its sweet and refreshing taste.
However, it is precisely because of the sweet taste of watermelon that sugar friends dare not eat it easily, for fear of increasing blood sugar because of greed.
First, can sugar friends eat watermelon?
(1) Before eating watermelon, you must first learn to look at the sugar content and glycemic index.
The sugar content of watermelon is not as high as imagined, and the sugar content per 100g of watermelon is only 5.5g, and the reason for the sweetness is that it contains more sugar, fructose accounts for more.
Of course, here is to remind diabetics, whether a fruit can be eaten, the most important thing is to look at the glycemic index, which is often referred to as GI. A food with a GI value of less than 55 is called a low GI food, which is often more suitable for diabetics. Gi values between 55-75 are often medium GI foods, which diabetics can eat, but the amount of food should be controlled. When the GI value is greater than 75, this food is not suitable for diabetics to eat, usually try to eat as little or not eat.
The glycemic index of watermelon is 72, which is basically a high-GI food, but in the case of good blood sugar control, diabetics can also eat some watermelon, but it is necessary to strictly control the intake.
(2) The timing of eating watermelon should be chosen.
Watermelon sugar content is not high, the glycemic index is high, diabetics can still eat, but be sure to choose the right time.
One is to eat again in the case of good blood sugar control, fasting blood glucose below 6mmol/L, postprandial blood glucose below 8mmol/L can be appropriately eaten watermelon and other fruits, if the blood sugar is higher than this value, do not rush to eat fruit. Blood glucose requirements for the elderly are appropriately relaxed, and for young people, this value is more stringent.
The second is the time to eat watermelon, it is best to eat between two meals, such as 10-11 am, 3-4 pm, of course, but also combined with the diabetics' own meal time changes adjustment; And to control the amount, diabetics can not eat melon like ordinary people in one breath to eat a lot, it is best to eat only a small piece at a time to prevent large fluctuations in blood sugar.
(3) Pay attention to blood glucose monitoring before eating watermelon.
Diabetics should pay attention to self-glucose monitoring in their daily lives. If the blood sugar rises 2 hours after eating watermelon, attention should be paid to reducing the amount of food appropriately, or changing the timing of eating watermelon, such as a significant increase in blood sugar after eating watermelon, or it is appropriate not to eat.
In the case of stable blood sugar in diabetics, watermelon can be eaten between meals, but it is necessary to eat in moderation and not to eat more. However, there are individual differences in diabetics, whether they can eat watermelon or other fruits, it is best for patients to find a pattern under the guidance of a doctor.
Second, in addition to the fruit of watermelon, what fruits can diabetics eat in moderation?
(1) Kiwifruit
Kiwifruit is also known as the "king of fruits", which can be seen that the nutritional value of kiwifruit is very rich, which can effectively supplement the trace elements in the body of diabetic patients. Its sugar content is only 14%, which belongs to the relatively low category of many fruits, and it is more suitable for diabetics. At the same time, kiwifruit also contains inositol that can promote sugar metabolism and lower blood sugar.
(2) Strawberries
Regular consumption of strawberries can blind the eyes, protect the liver, and play a preventive role in the complications of diabetic patients. At the same time, strawberries also contain folic acid, a substance that can protect the nervous system of diabetic patients. Therefore, regular consumption of strawberries can also protect the peripheral nerves of diabetic patients and reduce the possibility of their lesions.
Of course, in addition to these fruits, diabetics can also eat some oranges, lemons, loquats, grapefruit, because the GI content of these fruits is also very low.
Sugar friends are inseparable from fruits in their daily lives, not only because their sweet and sour taste can satisfy our appetites, but more importantly, they can provide us with rich vitamins. Regular consumption of fruit by sugar friends can play a preventive role in the complications of diabetes and maintain good health.
Resources:
WU Shuxin. Can diabetics eat watermelon? [J].Chinese Geriatrics, 2021(13):49.