Diabetes dare not eat fruit?Don't be stupid, eat according to this list

The sun is hot, and a sweet and cold fruit seems to soothe our hot heart. However, its sweet taste will bring full guilt to patients with diabetes, so most diabetic patients will avoid it.

However, not eating fruits may make blood sugar more precarious!

01

Fruit

Prevent and control diabetes

Do not eat fruits at all, which may have a great impact on the success of blood sugar control in diabetic patients.

A study brought together patients with nearly 20,000 types of diabetes showed that compared with people who do not eat fresh fruits, people who eat 1-4 times a week, the risk of blood sugar control is reduced by 20%; eating more than 5 times a week is more than 5 times a week. The risk of people decreased by 30%.

In addition, a 10 -study analysis involving nearly 460,000 people shows that eating 1 more fruits a day will reduce the incidence of type 2 diabetes by 6%.

In other words, eating to fruit can help control blood sugar, prevent diabetes, and let you go a little farther away from it.

In fact, the reason why diabetes is smelling is not only because it will increase blood sugar, but it will also threaten every organs of the whole body, causing severe complications, such as heart disease, cerebrovascular disease, neuropathy, neuropathy , Kidney disease, eye disease, etc.

Eating fruits can reduce the damage caused by diabetes to the human body.

A research data of an adult male incorporated into 500,000 Chinese countries shows that eating more than 100 grams of fresh fruits a day can reduce the risk of death by 17%, 13%of ischemic heart disease, stroke risk, and 28%of the kidneys. Risk of disease, eye disease and neuropathy.

Eating fruit can really help healthy people to prevent diabetes, or make diabetic patients more likely to successfully control blood sugar and the terrible complications of diabetes.

02

Fruit

It depends on blood glucose load

So, are all fruits be beneficial to patients with diabetes? actually not.

Diabetes patients should choose fruit when eating fruits!

First of all, we must understand the blood glucose index (GI) and blood glucose load (GL) of the fruit.

The blood glucose index (GI) is used to measure carbohydrates in food to improve the speed and ability of blood sugar.

When GI ≤ 55 is a fruit of hypoglycemia index. If this fruit is eaten, the digestion is slow and transformed into glucose.

Blood glucose load (GL) reflects the food that eats in the mouth, and its total carbohydrates have the effects of blood sugar.

The reference of this value in life is of great significance, because it not only considers the sugar -raising ability of food, but also our actual sugar intake.

GL <10 is a low -blood glucose load fruit, indicating that every 100 grams of eaten, the impact on blood sugar is small.

Take the watermelon in summer, the sweet and sweet watermelon sugar lift index is 73, which belongs to the high sugar lift index fruit, but in fact, most of the watermelon we eat is water. Many, so the blood sugar negative value of watermelon is actually only about 4.

In other words, eating watermelon in moderation is very small on the blood sugar, and the reference of blood sugar negative value is more significant. Patients with diabetes can also eat watermelon.

03

Fruit blood glucose load table

In addition to watermelon, what other fruits are in life, can diabetic patients be eaten happily?

In fact, as long as the fruit GL <10, patients with diabetes can be eaten at ease. For example, 34 kinds of low blood sugar load fruits such as avocado, plums, cherries, grapefruit, lemon, and strawberries.

And if GL> 10, pay attention to restrictions and occasionally eat it, but try not to eat it frequently.

In addition, everything is too late. Even if the blood glucose load index is lower, if you eat a lot, it may still have an adverse effect on the control of blood sugar. Therefore, patients with diabetic patients eat fruits, and there are four points of attention:

1. Eat the fruits between two meals

Diabetes patients should avoid the highest blood glucose time when eating fruit, so the middle of the two meals is a more suitable time. At this time, eating fruits can reduce hunger and supplement energy.

It is a good choice between 9-10 in the morning or 3-4 pm.

2. Don't drink fruit juice

Avoid drinking fruit juice and try to eat the complete shape of fruits, so as not to cause large -scale fluctuations in blood sugar.

3. 200 grams per day

Eating fruits, 200 grams per day, about the size of the fist, try to divide it into multiple times as much as possible.

4. Test the fruit that suits you

Even if there is a blood glucose load, it can be used as a reference, and the effect of fruit on the blood sugar of different people still has individual differences.

Therefore, it is recommended that diabetic patients measure and record blood sugar before eating a certain fruit for the first time, and to understand the blood sugar fluctuation law of their bodies after eating this fruit.

Facing the sweet and delicious fruits, diabetic friends don't have to bear it anymore.

【references】

[1] Su Jian, Qin Yu, Pan Xiaoqun, etc. The study of the relationship between blood sugar control with type 2 diabetes with type 2 diabetes. Chinese epidemiological magazine, 2019, 40 (6): 660-665.2.

[2] Li M, FAN Y L, ZHANG X W, et al.fruit and vegetable intake and risk of type 2 diabetes mellitus: Meta-Nanalysis of Prospects [j] .bmj Open (11): 3):14 (4): E1002279.

[4] Ye Meiyan. How can "sugar friends" eat fruit happily [J]. Health Expo, 2021 (04): 60-61.

Author: 编 | Edit: Bu Guli Xiaoxue | Review: Lao Bai

Picture source network, Pixabay picture network, infringement deletion.

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