In life, many diabetic patients regard fruits as “enemies” because the sugar content in the fruit is high and affects the stability of blood sugar, so they dare not touch at all. But fresh fruits not only make people talk, but also rich in vitamins, inorganic salts and dietary fiber, which is beneficial to human health, and it is a pity to completely give up.
Zeng Jing, director of the Nutrition Department of the Guangzhou Armed Police Hospital, said that in fact, patients with diabetes are not unable to eat fruits, but to control the total food intake and master the “tips” of eating fruits. The effect of lowering blood sugar.
The original fruits every Wednesday can reduce the risk of diabetes
As early as the 2013 “British Medical Association Magazine”, a large -scale forward -looking queue study was published. In this study, American researchers followed 18,7382 participants for 18-24 years.
After the follow -up, I found that no matter which kind of fruits are eaten, three fruits are eaten per week, and the risk of type 2 diabetes is 0.98. According to different types of fruits, some fruits and type 2 diabetes have a clear relationship. Arranged from large to small according to efficacy, in turn, blueberries, grapes and raisins, Xi Mei, Apple and Sydney, banana, grapefruit, plum peach and apricot, orange.
Zeng Jing introduced that in clinically, doctors will use the sugar content in fruits to recommend diabetic patients to choose fruit types, such as fruits with more than 10 grams per 100 grams of sugar, and diabetic patients can choose Orange, lemon, grapes, peach, Li, apricot, loquat, pineapple, strawberry, sugar cane, coconut, cherry, olives, etc.
Each 100 grams of sugar contains 11 ~ 20 grams of fruits such as bananas, pomegranates, grapefruit, orange, apple, pear, lychee, mango, etc. This type of diabetic patients must be careful.
Once 100 grams of sugar contains more than 20 grams, it should be avoided. Such fruits include dried dates, candied dates, persimmons, raisins, apricot, longan, etc., which have a high sugar content.
In addition, many vegetables can also work for fruits. Not only are the sugar content, but also rich in vitamins, such as tomatoes, cucumbers, vegetables, etc., which are suitable for diabetic patients.
It turns out that patients with diabetes are particular about eating fruits!
In addition to the choice of fruits, there are still many “exemplays” on eating fruits!
1. Don’t squeeze the fruit juice
In addition to eating fruits raw, some patients with diabetes like to squeeze fruit juice to drink, and sometimes add some vegetables to make “composite fruit juice”. For this kind of approach, experts strongly oppose it. After the equivalent juice, the risk of type 2 diabetes will increase by 1.08 times.
Zeng Jing explained that this is because the main reason that fruits can reduce blood sugar are rich dietary fiber, which can promote gastrointestinal motility, accelerate food through gastrointestinal tract, reduce gastrointestinal absorption, and reduce blood sugar.
In addition, dietary fiber can also make people feel full, virtually make people appetite smaller, and delay the absorption of carbohydrates.
Once the fiber is broken, the fiber will be broken and destroyed, and it cannot play a due role, and the fruit juice is digested and absorbed faster than the original fruit, causing blood sugar to rise rapidly in a short time.
Second, the time to eat fruit is very particular about
“We recommend that diabetic patients should pay attention to the time of eating fruits. We must not eat before meals to avoid excessive intake of carbohydrates at one time.” Zeng Jing said that the time of eating fruits for patients with diabetes should be used as ” “Add meals or eat 1 hour before going to bed.
“Add meals” is to eat fruits between two meals. For example, at 9-10 in the morning, 3-4 in the afternoon, you can prevent hypoglycemia and ensure that blood sugar does not fluctuate.
3. Pay attention to the amount of fruit eating fruit
Even if you eat the lowest sugar content, too much consumption will still lead to rising blood sugar. It is generally recommended that patients with diabetes consume 200 grams of fruits a day, but at the same time, the staple food of 25 grams should be reduced to maintain the total intake.
Fourth, eat fruits to see your blood sugar control first
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This is the most important point. Whether you can eat fruits depends on the level of blood sugar control in diabetic patients. “If the blood sugar is not controlled, it is already as high as 10 and 20, so don’t eat fruit.” Melon, tomatoes, grapefruit, etc. to replace.
Finally, it should be noted that the amount of sugar in the same fruit may also be different. It is best to choose the tomatoes of the tomatoes instead of the virgin fruit. Apple is best to choose green apples, which is better than snake fruit.