Controlling blood sugar is an important task in the daily life of people with diabetes, and the choice of fruits in the diet is especially crucial. While fruits are an important part of a healthy diet, not all fruits are suitable for people with diabetes. Certain fruits may cause a rapid rise in blood sugar levels due to their high sugar content. Knowing which fruits are not blood sugar friendly and the right fruit options for sugar lovers can help you better manage your blood sugar levels. This article will introduce five fruits that are easy to destroy blood sugar and recommend fruits that are suitable for sugar lovers.
1. Why does fruit affect blood sugar?
The sugars in fruits are mainly fructose and glucose, and consuming too much can lead to an increase in blood sugar levels. People with diabetes have affected insulin function and are unable to process blood sugar effectively, causing blood sugar to fluctuate. Therefore, choosing low-sugar fruits or controlling fruit intake is very important for blood sugar management. In addition to the sugar content, the glycemic index (GI value) of the fruit is also an important factor in blood sugar. Fruits with a high glycemic index will quickly raise blood sugar levels, while fruits with a low glycemic index will have less of an impact on blood sugar.
2. 5 kinds of fruits that destroy blood sugar
1. Mango: Mango is a fruit with a high sugar content, containing about 14 grams of sugar per 100 grams of mango. Its high sugar content and high glycemic index make it a hidden killer of blood sugar.
2. Grapes: Grapes contain a lot of fructose and glucose, with about 16 grams of sugar per 100 grams of grapes. It has a high glycemic index, which can easily lead to a sharp rise in blood sugar. Diabetics should try to avoid eating grapes in large quantities.
3. Bananas: Ripe bananas are higher in sugar, containing about 12 grams of sugar per 100 grams of bananas. Bananas also have a higher glycemic index, which can easily lead to a rapid rise in blood sugar. Bananas can be used as an occasional snack, but the amount of consumption should be limited.
4. Lychee: Lychee has a very high sugar content, with a sugar content of up to 16 grams per 100 grams of lychee, and a high glycemic index, which has a greater impact on blood sugar. Diabetics should try to avoid eating lychees.
5. Cherries: Cherries are also relatively high in sugar, containing about 13 grams of sugar per 100 grams of cherries, and their glycemic index is high, which may have a negative impact on blood sugar control. Choose low-sugar cherry varieties, or limit the amount of cherries.
3. Fruit recommendations for sugar friends
1. Berries: such as strawberries, blueberries, raspberries, etc. Berries are relatively low in sugar, high in fiber, and have a low glycemic index, which helps stabilize blood sugar. Berries can be consumed in moderation every day as a healthy fruit choice.
2. Apples: Apples are rich in dietary fiber and vitamin C, have a low glycemic index, and help control blood sugar levels. It is advisable to consume whole apples rather than apple juice as fiber helps slow down the absorption of sugar.
3. Pears: Pears contain lower sugar and rich dietary fiber, have a lower glycemic index, and have less impact on blood sugar. Pears can be eaten as an everyday fruit and are suitable for diabetics.
4. Grapefruit: Grapefruit is low in sugar, rich in vitamin C and fiber, and has a low glycemic index. Grapefruit can be consumed in moderation every day to help maintain blood sugar stability.
5. Kiwifruit: Kiwifruit has moderate sugar, is rich in dietary fiber and vitamin C, and has a low glycemic index, which helps with blood sugar management. A moderate amount of kiwifruit can be consumed every week as a healthy fruit choice.
4. How to eat fruits correctly to control blood sugar
1. Control the portion size: Diabetic patients should control the intake of fruits each time and avoid consuming too much sugar at one time. Fruits can be eaten in moderation as an after-dinner dessert.
2. Pair with high-fiber foods: Eating fruits with high-fiber foods, such as whole-grain bread, nuts, etc., can slow down sugar absorption and reduce blood sugar fluctuations.
3. Choose low-sugar fruits: Prioritize low-sugar fruits, such as berries, apples, and pears, to reduce the impact on blood sugar.
4. Avoid processed fruits: Avoid processed fruits that contain added sugars, such as canned fruits and fruit juices, and choose fresh fruits for healthier choices.
V. Conclusion
Fruit has many health benefits, but it's especially important for diabetics to choose the right fruit and control their intake. Knowing which fruits are not blood sugar friendly and reducing them in moderation can help you better control your blood sugar levels. At the same time, choosing fruits that are low in sugar and high in fiber, and eating a reasonable diet can help keep blood sugar stable. If you have blood sugar control problems, it is recommended to adjust your diet under the guidance of a medical professional or dietitian to ensure proper health management.