A study involving tens of thousands of sugar friends [1] showed that eating more than 100g of fruit more than 5 days a week and more than 100g a day compared with not eating fresh fruits reduced fasting blood sugar and glycosylated hemoglobin in sugar friends.
Diabetic patients should not dare to eat fruits, provided that they must choose the right fruits.
Citrus and berry fruits have a low glycemic index (glycemic index is an indicator to measure the speed of blood sugar rise after food intake, and the value ≤ 55 represents low GI food, which has little impact on blood sugar rise, see Table 1), which is more suitable for sugar friends.
Table 1 GI classification of various types of food[2]
| classify | Food Name | GIVE |
| Fruits & Products | Apples, pears, peaches, plums, cherries, grapes, kiwi, citrus, grapefruit, bananas, strawberries | low |
| Pineapple, cantaloupe, canned fruits (e.g. peaches, apricots), raisins | middle | |
| Watermelon | high |
Common citrus and berry fruits, I personally recommend these 4 types.
01
apple
Apples are the most common fruit on the market, and they contain a bioactive substance called apple polyphenols. Studies have shown [3] that it can improve insulin resistance and lower blood glucose levels in diabetic model rats. In addition, it also has pharmacological functions such as antioxidant and anti-arteriosclerosis.
02
Strawberry
Strawberries are small berries that are sweet and sour. The study found that [4] the polyphenols in strawberries could improve insulin sensitivity and have good in vitro hypoglycemic activity. In addition, its health care effects involve antioxidants, cardiovascular and cerebrovascular protection, and auxiliary blood lipid reduction.
03
kiwi
Kiwifruit has few pests and diseases, generally does not need to use pesticides, and is one of the very few pollution-free fruits without pesticide pollution. Studies have shown that [5] it can improve glucose and lipid metabolism in diabetic mice. Traditional Chinese medicine believes that it can "quench thirst and relieve fever".
Kiwifruit is rich in dietary fiber and antioxidants, which can play a role in clearing heat and reducing fire, moisturizing dryness and laxative, and can prevent and treat constipation. However, kiwifruit should not be eaten more when it is cold, and people with spleen and stomach deficiency and loose stools should be cautious.
04
yuzu
Grapefruit meat is rich in vitamin C and insulin-like ingredients, with a water content of nearly 90%, which can be eaten with a meal in the morning and afternoon to increase satiety and reduce overall energy intake, making it an ideal fruit for sugar friends.
Compared with white pomelo, red pomelo has an additional kind of lycopene, which can play a better antioxidant role. In addition, grapefruit contains physiologically active substances corticoside, which can reduce blood viscosity, reduce the formation of thrombosis, and have a good preventive effect on cerebrovascular diseases.
Sugar friends eat fruits, pay attention to these 3 points
01
Choose fresh fruits
Do not substitute fruit juice, canned fruit, or dried fruit for fresh fruit. When the fruit is juiced, the glycemic index increases, which is not conducive to blood sugar control. In addition, vitamins and minerals in the fruit are lost after juicing, and satiety is reduced.
02
Control total energy intake
Sugar friends should not eat more fruits at once.
Each fruit contains a certain amount of energy, and after eating a certain amount of fruit, the amount of staple food should be reduced accordingly to maintain a balance of total energy each day.
03
Take care to monitor your blood sugar levels
Due to individual differences, there are differences in the ability to digest and absorb food, even if you eat the same fruit, the effect on blood sugar is also different.
Therefore, when consuming fruits, it is important to monitor fasting blood sugar and 2-hour postprandial blood sugar levels. In this way, you can intuitively understand the effect of different fruits on your blood sugar and make adjustments accordingly.
The following is a recommended fruit slip:
Fresh fruit can be eaten, and fruit is eaten between meals;
The type and amount should be controlled, and low GI fruits are recommended;
Do not eat apples, strawberries, kiwis, tropical fruits;
Don't touch the dried fruit preserves, eat them raw and don't squeeze the juice;
There is really no good choice, but you can eat cucumbers and tomatoes.
Author: Wu Ruoshui, endocrinologist
Bibliography:
[1] Su Jian, Qin Yu, Pan Xiaoqun, et al.Study on the relationship between fresh fruit intake and blood glucose control in patients with type 2 diabetes[J].Chinese Journal of Epidemiology,2019,40(6):660-665.
[2] Dietary Guidelines for Adults with Diabetes (2023 Edition).
[3] Wang Feng, Li Xinming, Li Qun, et al.Effect of apple polyphenols and their active monomers on the expression of glucose metabolism-related genes in the kidney of diabetic mice[J].Chinese Medicine Guide,2018,16(17):1-2.
[4] Lin Xinyi, Qi Yuanyuan, Zhou Qiqi, et al.Research progress on the prevention and treatment of human chronic diseases by strawberry[J].Tropical Agricultural Engineering,2022,46(03):4-10.
[5] Zhang Wei, Yin Zhenhua, Kang Wenyi.Effect of kiwifruit on glucose, lipid metabolism and oxidative stress in diabetic mice[J].Natural Product Research and Development,2015,27(09):1601-1606.