Common sugars in fruits include fructose, glucose and sucrose. Fructose accounts for the highest proportion. In addition to raising blood sugar, fructose may also cause insulin resistance and nonalcoholic fatty liver disease. Therefore, diabetics should selectively eat suitable fruits when eating fruits.
List of sugar content of common fruits
Fruits with sugar content between 4% and 8%: lemon, avocado, bayberry, papaya, strawberry, carambola, etc.
Fruits with sugar content between 8%- 10%: watermelon, cantaloupe, peach, grapefruit, cherry, loquat, plum, etc.
Fruits with sugar content between 9%- 13%: apples, pears, grapes, apricots, oranges, kiwis, pineapples, figs, etc.
Fruits with sugar content above 14%: pomegranate, mango, litchi, longan, banana, persimmon, hawthorn, durian and jujube.
People with diabetes eat fruit.
Attention should be paid to sugar content and glycemic index.
The basis for diabetics to choose fruits is mainly based on the sugar content and starch content of fruits and the glycemic index (GI) of different fruits. Generally speaking, for diabetic patients with good blood sugar control, it is recommended that the intake of low GI fruit should not exceed 200 grams per day, and it should be eaten at different times of dinner to avoid blood sugar fluctuation.
Recommended: lemon, strawberry, blueberry, blackberry, cherry, plum, grapefruit, peach, apricot, loquat, orange, pear, apple, etc. These fruits have low sugar content and low GI value.
Carefully selected: watermelon, pomegranate, melon, orange, cantaloupe, kiwi, mango, pineapple, raisin, grape, cherry, etc. Some of these fruits have high sugar content and some have high GI value.
Not suitable for selection: fruits with sugar content higher than 14g per 100g of fruits, including red dates, durians, hawthorn, longan, bananas, plantain, mangosteen, lychee, etc., especially dried fruits and preserved fruits such as candied dates, raisins, dried persimmons, dried figs and longan meat, should be forbidden to eat.
Right and wrong of seven statements about fruits.
1. The sweeter the fruit, the higher the sugar content: This statement is basically true for the same kind of fruit, but not necessarily true for different kinds of fruits. Because sweetness is not only related to sugar content, but also related to the kind of sugar (if sugar is sweeter than sucrose) and sour taste.
2, eating fruit before meals helps to lose weight: correct. Compared with staple food, meat, etc. Fruit is big and has little energy, which helps to reduce the energy intake for dinner, so it helps to lose weight. Of course, whether you lose weight or not ultimately depends on the total amount of diet and exercise.
3, eating fruit after meals is easy to get fat: correct. Dinner is full, and eating some extra fruit will increase energy intake and "support" the stomach, which will easily lead to obesity.
4. Don't eat fruit before going to bed: Correct. Don't eat any food, including fruit, before going to bed. But it is ok to eat fruit two hours before going to bed, especially for those who can't take care of it at other times.
5, fruit raises blood sugar faster, and diabetics should not eat it: error. Only some fruits, such as longan, mango, banana, mangosteen and so on. , has a higher glycemic index (GI) and faster glycemic control, while most other fruits, such as apples, pears, grapes, peaches, oranges and so on. Don't.
6. Fruits are all low-energy foods: false. Most fruits have high water content and only provide less energy, but some fruits, such as bananas, contain more energy, no less than potatoes; Durian is high in fat and provides a lot of energy. Even if you eat a lot of low-energy fruits a day, your energy intake may exceed the standard.
7. Fruit can replace vegetables: Wrong. Fruits and vegetables have different nutrient contents and cannot be substituted for each other.