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With the arrival of the hottest season of the year, watermelons from street fruit stalls have become the first choice to quench your thirst. Not only is it bright red and moist, but watermelon may not be ideal for people with high blood sugar.
High blood sugar, an increasingly common health problem in modern society, does bother many people.
The sugar content in watermelon is quite high, and an average large watermelon slice can probably raise about 10 grams of sugar. Although watermelon has a moderate glycemic index (GI), meaning it releases sugar into the bloodstream at a moderate rate, its high water content makes it easy for people to overdo it, causing a rapid rise in blood sugar.
Imagine a white-collar worker in an office who chooses to eat a large slice of watermelon as an afternoon snack on a hot afternoon. Although watermelon brings a temporary cooling and satisfying sensation, such an option can cause a rapid rise in blood sugar for a short period of time for people with blood sugar management needs.
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At family gatherings, watermelons are always cut into large pieces for everyone to enjoy. An elderly family member may unconsciously eat several pieces of watermelon because of the atmosphere of the social situation, and blood sugar control is a problem that needs to be paid attention to in his daily life, and such occasions are easy to inadvertently exacerbate blood sugar fluctuations.
These examples illustrate the potential impact of choosing watermelon as a thirst-quenching fruit in the summer for people with high blood sugar. This is not to say that they can't eat watermelon at all, but they need to pay more attention to the portion size when eating it and control it within a certain reasonable range to avoid excessive blood sugar spikes.
From a nutritional point of view, although watermelon is rich in vitamin C and vitamin A, which are beneficial to health, people with poor blood sugar control need to take into account the possible changes in blood sugar after eating watermelon. In addition, although the sugar in watermelon is natural fructose, too much of it can also cause a burden on the body.
Therefore, it is recommended that people with high blood sugar problems can consider those fruits that are low in sugar and high in fiber, such as apples, pears, etc., when choosing fruits on a hot summer day.
Not only can these fruits help them manage their blood sugar better, but they can also avoid long-term health problems due to the temptation of the moment.
Let's talk about which fruits should be eaten less and which fruits are suitable for people with higher blood glucose levels. In particular, pears, grapes and lychees, three fruits that are delicious but do require attention when it comes to blood sugar management.
Sydney pears are popular with many people because of their juicy fruit and sweet taste, especially when they ripen in autumn. Although Sydney pears have a lot of water and can bring a certain sense of satiety, their blood sugar rises quickly, which can easily cause blood sugar to rise in a short period of time.
If you're an office worker and feel tired in the afternoon, you may choose to eat a pear for energy and hydration. However, such a choice may inadvertently increase the burden on blood sugar, especially if it is not paired with proper protein or healthy fats.
Next up is grapes, a small fruit that is high in fructose, and eating too much can easily cause a blood sugar spike. The appeal of grapes lies in their convenience and deliciousness, and many people have difficulty eating them.
Imagine a family gathering where plates of grapes are placed on the table and everyone eats them unconsciously while chatting, which can have a big impact on people who don't have strict blood sugar control.
The sugar content of lychees is also very high, although each one is only a small bite, but eating a few is equivalent to consuming a lot of sugar and calories.
Imagine sitting in front of the TV on a hot afternoon enjoying the sweetness of lychees, and probably eating a whole bunch of them before you know it, which is undoubtedly a challenge to maintain blood sugar balance.
The common problem with all three fruits is that they are all prone to being consumed in excess, and it is difficult to get satisfaction by consuming small amounts. Therefore, for people who need to control their blood sugar, it is important to be extra careful when choosing these fruits.
A practical tip is to try to eat it with fiber-rich foods, such as whole-grain bread or some nuts, which can slow down sugar absorption and avoid a rapid rise in blood sugar.
More importantly, we should recognise that while fruits are better, not all of them are suitable for unlimited consumption. Especially when dealing with disease management, reasonable dietary choices are more critical than mere taste.
By controlling the amount of food they eat and choosing the right food combinations, people with high blood sugar can enjoy the fruits without worrying about their health.
Blood sugar management doesn't mean avoiding certain fruits altogether, but learning how to choose wisely and enjoy them in moderation. Such a lifestyle adjustment, although it requires a certain amount of knowledge accumulation, is worth it for the sake of health. Through more scientific habits, we can not only maintain the stability of glucose in the blood, but also enjoy the diversity and deliciousness of food.
Now that we've discussed the effects of certain fruits on blood sugar, let's now focus on another important aspect of blood sugar control: physical activity.
For people looking to maintain stable blood sugar, proper physical activity can not only improve physical health, but also enhance psychological well-being. In particular, the four activities of square dancing, aerobics, tai chi and mountain climbing are especially suitable for the elderly and those who need gentle exercise.
Now let's talk about square dancing, which is very popular among the elderly, square dancing is a very effective aerobic exercise that can help improve cardiopulmonary fitness, increase blood flow throughout the body, and thus help lower blood sugar.
Imagine an elderly person who is often bored after retirement, and by participating in square dancing activities in the community, not only can they make new friends, but their blood sugar levels will also be significantly improved by regular physical activity.
Next up is aerobics, an activity that is suitable for people of any age. The intensity of the movements can be adjusted according to the individual's fitness and needs, and it combines cardio and strength training to help increase the body's metabolic rate.
For example, a middle-aged woman who is busy between home and work may feel like she doesn't have time for long periods of exercise. But by doing 30 minutes of aerobics every morning, she was not only able to manage her weight effectively, but she also helped stabilize her blood sugar levels, which reduced her risk of diabetes complications.
Tai Chi, which is relatively gentle, is especially suitable for those who need not to have a lot of strength. Tai Chi helps to improve the body's flexibility and balance by comparing slow and rhythmic movements, while also promoting blood circulation and regulating the endocrine system.
Imagine an elderly man with chronic arthritis who may not be able to do strenuous physical activity. For him, Tai Chi not only provides a suitable physical activity, but also helps control blood sugar by regulating the body's metabolism.
Although the activity of climbing a mountain is more intense, it has the advantage of continuing to increase the heart rate for a longer period of time, which is extremely beneficial for improving cardiovascular health. A person who loves outdoor activities, through regular mountain climbing, can not only enjoy the beauty of nature, but also effectively control blood sugar and improve overall health.
While each exercise has its own unique benefits, the common denominator is that they all help stabilize blood sugar and reduce reliance on medication. Whether it's through square dancing in a group or climbing alone in the mountains, physical activity should be part of everyday life.
For people with high blood sugar, regular physical activity not only improves physical health, but also enhances the quality of life, making each day full of energy and health. By participating regularly in these activities, patients with hyperglycemia can achieve better blood sugar control and enjoy the multiple benefits of a healthy lifestyle.
What are your thoughts on controlling blood sugar? Welcome to discuss in the comment area!
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[1] Lin Jing, Occurrence of hypertriglyceride, hypercholesterolemia, and hyperglycemia in HIV/AIDS patients during ART and their influencing factors, Journal of Guangdong Pharmaceutical University, 2024-07-25