1. The controversy over the eating of fruits by diabetics
There has been extensive discussion and controversy about whether fruit is suitable for diabetics.
There is a view that people with diabetes should avoid fruit altogether. The main reason for this is that fruits generally contain sugar, and there is a concern that eating them will cause a sharp rise in blood sugar, which will affect the control of the disease.
However, more research and professional opinion favors that diabetics can eat fruit in moderation. They point out that fruits are rich in nutrients such as vitamins, minerals, dietary fiber, etc., which are beneficial to the health of patients. For example, grapefruit is rich in vitamin C and insulin-like components, which help lower blood sugar and blood lipids; Kiwifruit contains a lot of natural sugar alcohols, which regulate sugar in the body.
At the same time, there are some other points of controversy about whether diabetics can eat fruit. For example, when it comes to the amount of fruit to be eaten, some people think that it should be strictly controlled, while others think that as long as the blood sugar is stable, it is okay to eat a little more. In terms of fruit selection, although it is generally agreed that low-sugar fruits should be preferred, there are also different opinions on the sugar content of some fruits and their effect on blood sugar.
In short, there are different opinions and controversies about the problem of diabetics eating fruits, which also makes patients often confused when faced with fruits. However, on the whole, the key is to choose the type of fruit, control the amount of consumption and choose the appropriate time to eat according to your own blood sugar control.
2. The mechanism of the effect of fruit on blood sugar
The effects of the ingredients in fruit on blood sugar in diabetics are complex. The first is the sugar content, which is one of the key factors affecting blood sugar. Fruits such as watermelon, grapes, and bananas have relatively high sugar content, especially a large proportion of glucose and sucrose. Take watermelon as an example, it contains high natural sugar, and eating too much can easily cause blood sugar to rise rapidly.
The glycemic index is also an important factor. Fruits with a high glycemic index, such as mango, contain carbohydrates that are digested and absorbed faster in the intestines, which will promote a rapid rise in blood sugar. Fruits with a low glycemic index, such as apples and pears, have a lower peak value of glucose after entering the bloodstream, and have a relatively small impact on blood sugar.
In addition, although fructose in fruits does not directly raise blood sugar like glucose, high intake may still have an indirect effect on blood sugar. Also, different people with diabetes may have different blood sugar responses to the same fruit. For example, some patients who eat a certain amount of grapefruit do not change much in blood sugar, but others may have more significant blood sugar fluctuations.
Generally speaking, diabetic patients can choose fruits with a low glycemic index and moderate sugar content, such as cherries and grapefruits, when their blood sugar is well controlled, and strictly control the amount of consumption. It is recommended to check your blood sugar before and 2 hours after eating fruit so that you can adjust your diet according to your situation.
3. Types of fruits suitable for diabetics
(1) Pineapple
Pineapple has certain benefits for diabetics. Pineapple is rich in dietary fiber, which can promote gastrointestinal motility and help with bowel movements. It has a moderate glycemic index, and a moderate consumption of about 50 grams per day can improve postprandial blood sugar levels, reduce dependence on insulin and drugs, and increase satiety. In addition, pineapple is rich in vitamin B1, which is very beneficial for the prevention of peripheral neuropathy caused by diabetes. Pineapple can also be juiced and taken with warm water, which is very effective for diabetics with dry mouth, thirst, and cloudy urination.
(2) Kiwi
Kiwifruit is one of the most ideal fruits for diabetics. First, it is relatively low in sugar, containing about 7 grams of sugar per 100 grams. At the same time, kiwifruit is rich in dietary fiber, which can help slow down the rise in blood sugar. It is also rich in vitamin C, which contributes to circulatory health, is beneficial for the control of type 1 diabetes, and inhibits the overproduction of free radicals. In addition, kiwifruit has anti-inflammatory properties, which helps patients to manage their condition to a certain extent.
(3) Yuzu
Grapefruit is the fruit of choice for diabetics. Grapefruit is cold in nature, sweet and sour in taste, and has the effects of quenching thirst, appetizing and digesting, dissolving phlegm and relieving cough. It contains insulin, which lowers blood sugar, and is rich in vitamin C, which inhibits aldose reductase and prevents microvascular complications of diabetes. The pectin contained in it lowers LDL levels and reduces the degree of damage to arterial walls. Some fresh grapefruit flesh also contains insulin-like substances, and for people who are overweight, eating more grapefruit can have a significant weight loss effect. However, it is still necessary to consume it in moderation.
4. The best time for diabetics to eat fruits
For diabetics, it is crucial to choose the right time to eat fruits. Between meals, such as 10 a.m. and 3 p.m., is ideal.
Around 10 a.m., after a night of exertion, the body's energy drops, and eating some fruit in moderation can replenish energy without causing large fluctuations in blood sugar. For example, you can choose to eat an apple of around 200 grams, which provides vitamins and minerals without having too much sugar to affect your blood sugar.
Around 3 p.m. is also a good time to eat fruit. At this point in time, it has been some time since lunch, and the body may experience a slight lack of energy or hunger. Eating a low-sugar fruit such as kiwifruit can not only relieve hunger, but the dietary fiber contained in it can also promote intestinal peristalsis without causing a rapid rise in blood sugar.
The main reason for choosing to eat fruit between meals is that blood sugar is relatively stable at this time. If you eat fruit immediately before or after a meal, it will cause the blood sugar to rise rapidly in a short period of time, increase the burden on the pancreas, and affect blood sugar control. Between meals, the body's ability to process sugar is relatively strong, and it is better able to maintain the balance of blood sugar.
However, the level of glycemic control varies from patient to patient. Patients who have a blood glucose meter at home can have their blood sugar measured before and 2 hours after eating fruit to better understand their reaction to fruit, so that they can better adjust the time and type of fruit they eat.
5. Precautions for diabetics to eat fruits
Diabetics need to keep in mind the following important considerations when enjoying the nutrients and delicious taste brought by fruits.
First and foremost, it's crucial to control your fruit intake. Generally speaking, it is more appropriate for diabetics to eat less than 200 grams of fruit a day. Excessive fruit intake may cause blood sugar fluctuations, which is not conducive to disease control. For example, watermelon with a high glycemic index, even if you like it, you should strictly control the amount of food.
Secondly, it is necessary to carefully choose fruits with low sugar content and low glycemic index. For example, cherries, which have a glycemic index of 22, grapefruit have a glycemic index of 25, and apples have a glycemic index of 36, these fruits have a relatively small effect on blood sugar and are suitable for diabetics to eat in moderation. And high-sugar fruits such as red grapes, lychees, jackfruits, etc., should be avoided as much as possible. 10 red grapes are equivalent to 2 taels of rice, and eating them may cause a large spike in blood sugar.
In addition, people with diabetes need to be flexible to adjust their blood sugar control. If blood sugar control is not good, fruit intake should be temporarily reduced or even stopped, and timely medical attention should be sought to adjust the treatment regimen under the guidance of a doctor. At the same time, measuring blood sugar 2 hours before and after eating fruits can help patients more accurately understand the impact of fruits on their blood sugar, so as to adjust the type and amount of fruits in time.
In short, diabetics must choose fruits carefully, strictly control their intake, and pay close attention to blood sugar changes to protect their health.
Sixth, scientific management, fruit and health both
If diabetic patients want to achieve a balance between blood sugar control and nutritional supplementation while enjoying the delicious taste of fruits, the key is to choose and eat scientifically and reasonably.
First of all, you need to be fully aware of your blood sugar status. Regularly monitor blood glucose, including fasting blood glucose, postprandial blood glucose, and glycosylated hemoglobin, to determine the type and amount of fruit to eat.
Second, learn to pick the right fruit. Fruits with low glycemic index (GI) and low glycemic load (GL) are preferred, such as kiwifruit, grapefruit, apples, etc. At the same time, avoid or eat less fruits with high GI and high GL, such as durian, lychee, etc. It is also necessary to pay attention to the ripeness of the fruit and avoid choosing overripe fruits, so as not to affect blood sugar due to excessive fructose content.
Also, control your fruit intake. Follow the principle of "small amounts, many times" and allocate your daily fruit intake reasonably. For example, dividing around 200 grams of fruit into several meals between meals can both meet nutritional needs and reduce the shock to blood sugar.
Also, take advantage of the timing of fruit consumption. As mentioned earlier, around 10 a.m. and 3 p.m. are ideal times. However, the specific time needs to be adjusted according to the individual's lifestyle habits and blood sugar fluctuations.
Finally, pay attention to the overall mix of your diet. While eating fruits, adjust the intake of staple foods and other foods reasonably to ensure that the total calorie intake does not exceed the standard. At the same time, combined with moderate exercise, such as walking, jogging, etc., can help burn excess calories and stabilize blood sugar levels.
In short, as long as diabetic patients follow scientific methods and choose and eat fruits reasonably, they can obtain the rich nutrients in fruits while controlling blood sugar, and achieve both health and deliciousness.