Source: Said Healthy Dr. Shee
Diabetics often face a dilemma in diet management: how to choose the right fruits. A common misconception is that many people believe that the sweetness in fruits is due to their high sugar content, so diabetics should avoid eating them. This view ignores the complexity of the sugars in fruits and the differences in how the body absorbs and metabolizes different sugars.
In fact, a good choice of fruit not only provides essential vitamins and minerals for diabetics, but also helps with blood sugar control by providing dietary fiber. Therefore, knowing which fruits are suitable for diabetics and how to consume them in their daily diet is essential to improve their quality of life and manage their condition.
Analysis of carbohydrate composition in fruits
The main carbohydrates of fruits include fructose, glucose, and sucrose. These sugars differ significantly in terms of chemical structure and effects on the human body. Fructose, as a natural sugar commonly found in fruits, is sweeter than sucrose, but has less of an impact on blood sugar because it is mainly metabolized in the liver and does not directly enter the blood circulation.
In contrast, glucose directly affects blood sugar levels because it is quickly absorbed by the body and enters the bloodstream. Sucrose, on the other hand, is a combination of glucose and fructose, and its metabolic processes fall somewhere in between.
The sugar content of a fruit is not the only factor that determines whether it is suitable for diabetics. The fiber in fruits is also very important because it slows down the absorption of sugar, reducing the immediate effect of fruits on blood sugar.
The soluble fiber rich in apples and pears can help control blood sugar levels. When choosing a fruit, consider both the type of sugar and its fiber content.
The importance of glycemic index (GI) and glycemic load (GL).
The glycemic index (GI) is a measure of how quickly a food raises blood sugar. Foods with a high GI can cause a rapid rise in blood sugar, while foods with a low GI have less of an effect on blood sugar.
When choosing fruits, diabetics should give preference to fruits with low GI values, such as grapes, cherries, and apples. The carbohydrates contained in these fruits raise blood sugar more slowly, helping to keep blood sugar stable.
It is not enough to rely on GI values to choose foods, the concept of glycemic load (GL) is also very important. The GL value is calculated by combining the GI value of a food with the amount of carbohydrates it contains, providing a more comprehensive picture of the actual effect of the food on blood sugar levels.
For example, watermelon, although it has a high GI value, has a lower overall GL value due to its lower sugar content. This means that diabetics can eat watermelon in moderation without worrying too much about blood sugar fluctuations under the premise of controlling the amount.
Through the understanding and application of GI and GL values, diabetic patients can choose fruits that are suitable for them more scientifically, effectively manage blood sugar levels, and enjoy the nutritional benefits brought by fruits at the same time.
5 sweet fruits for diabetics
When choosing a fruit suitable for diabetics, consider its glycemic index (GI), glycemic load (GL), and nutritional value. Here are five fruits that even though they look sweet, they actually have little effect on blood sugar:
Cantaloupe: Although cantaloupe is highly sweet, it has a GI value of 70 and a GL value of only 5.5. Cantaloupe is rich in water and electrolytes, which has less effect on blood sugar and is suitable for moderate consumption.
Grapes: Grapes have a GI value of 43 and are considered low GI foods. With a GL value of 4.4 per 100 grams of grapes, it has a small effect on blood sugar. Grapes are rich in antioxidants and are beneficial for the overall health of people with diabetes.
Apple: Apple has a GI value of only 36 and a GL value of 4.9. Apples are rich in dietary fiber and vitamins, which help control the rise in blood sugar after meals.
Strawberries: Strawberries have a GI value of 41 and a sugar content of about 6%, making them low-sugar fruits. Strawberries are rich in vitamin C and antioxidants, which are beneficial for maintaining blood sugar stability.
Peaches: Peaches have a GI of 28, which is the lowest GI of any fruit. With a GL value of only 2.8 per 100 grams of peaches, it has a negligible effect on blood sugar.
Fruit intake is balanced with the diet of diabetics
Diabetics should pay attention to the intake and timing of fruits in their diet. Proper fruit intake can provide the necessary nutrients, but excess can cause blood sugar fluctuations. It is advisable to take fruit as a snack or dessert after a meal and avoid eating it on an empty stomach to reduce the shock to blood sugar.
Spreading the time of fruit intake, such as spreading it out at different meals throughout the day, can help to better control blood sugar. It is recommended that the total daily fruit intake of diabetic patients be controlled within 200 grams, and appropriate adjustments should be made according to individual blood sugar response.
Other healthy food recommendations for diabetics
In addition to fruits, people with diabetes should also focus on other wholesome food options. As:
Nuts: Rich in healthy fats and fiber, they help keep blood sugar stable. It is recommended to consume almonds, walnuts and peanuts in moderation.
Whole grains: Such as oats, brown rice, and whole-wheat bread, are rich in complex carbohydrates and have less of an impact on blood sugar.
Vegetables: Especially leafy greens, such as spinach, kale, and broccoli, are rich in fiber and nutrients that aid in blood sugar control.
Lifestyle changes and diabetes management
In addition to dietary modifications, lifestyle changes are also key to diabetes management. Regular physical activity is effective in controlling blood sugar and improving insulin sensitivity. People with diabetes should seek exercise that works for them, such as brisk walking, swimming or yoga, and maintain at least 150 minutes of moderate-intensity exercise per week.
Maintaining a good state of mind and avoiding excessive stress and anxiety is equally important for blood sugar control. Regular medical check-ups and blood glucose monitoring are also essential to adjust treatment plans and prevent complications.