In fact, many research data show that moderate intake of fruit will not only improve blood sugar, but also have a positive effect on keeping blood sugar stable, and even reduce the mortality and risk of diabetes. People with diabetes can eat fruit, and the key is to learn how to eat fruit and what fruit is more suitable.
Eating fruits correctly is beneficial to the prevention and treatment of diabetes. Studies in China, the United States, Finland and other major diabetic countries show that most fresh fruits not only have low glycemic index and blood sugar load, but also have strong antioxidant activity because they are rich in dietary fiber, minerals, vitamins, ascorbic acid, organic acids and bioflavonoids, so they can bring good results to human blood sugar and blood lipids.
20 17 April, a large-scale prospective cohort study involving 500,000 people in China was published by the internationally renowned medical journal "Public Library of Science and Medicine", and it was followed up for seven years. It showed that the risk of diabetes mellitus in healthy people who ate fresh fruits every day was lower than that in those who did not 12%. In the diabetic population, patients who eat 100g of fresh fruit every day can reduce their total mortality by 17%, the risk of macrovascular complications by 13% and the risk of small vascular complications by 28%.
Fruits suitable for diabetics According to the sugar content of fruits, most fruits are suitable for diabetics. For example, the sugar content of strawberries and peaches is only about 6%. The sugar content of yellow peach, cherry, lemon, orange, pineapple, plum, grape and apricot is also between 7%- 10%; However, the sugar content of persimmon, sand fruit, pear, orange, grapefruit, apple, litchi yam, apple and banana is between 1 1%-20%. These fruits are very common in people's daily life, and their glycemic index is mostly below 46 (except pineapple and banana), so they are all suitable for diabetics to eat in moderation. It should be noted that dried fruits, which are dehydrated and sun-dried from fresh fruits, are part of fruits, but they are low in water and high in sugar, so diabetics should try to avoid eating them.
The sugar content of fruits and vegetables is listed as follows:1%:seaweed and lettuce.
2%: Chinese cabbage, rape, spinach, celery, leek, garlic, lettuce, cucumber and tomato, zucchini, melon, fennel and rolled cabbage.
3%: Chinese cabbage, Chinese chives, fresh potherb mustard, eggplant, radish, melon, roe, fresh mushrooms, pea sprouts and pickled cabbage.
4%: cabbage, leeks, mung bean sprouts, beans, watermelons, melons, cauliflower flat pods, water bamboo shoots, rape water spinach and stinky tofu.
5%: loofah, shallot, cauliflower, green pepper, green garlic, green plum sauce tofu leek flower.
6%: white radish, green radish, green onion, leek moss, winter bamboo shoots, grass plum, peach, loquat, dried bean sprouts.
7%: Toona sinensis, coriander, edamame, yellow peach and yellow carrot.
8%: ginger, onion, red carrot, cherry and lemon
9%: orange, pineapple, plum, lotus root and pickled garlic sprout.
10%: Grape, Apricot11%:Persimmon, Fructus Crataegi
12%: pears, oranges, peas and olives13%: grapefruit and apples.
14%: litchi yam15%: apple
16%: potato17%: pomegranate
20%: banana, lotus root 22%: red fruit
85%: vermicelli
Matters needing attention in eating fruits for diabetics.
Although diabetics can't eat fruits, they should follow the following principles when eating fruits. The time for diabetics to eat fruit should be chosen between two meals as far as possible, such as 2 hours to 2.5 hours after eating. At this time, the peak of blood sugar has passed, which will not cause the phenomenon of a significant increase in blood sugar, but also help to maintain the stability of blood sugar. When diabetics eat fruits, they should try not to eat all the fruits they want at once, but they can eat them several times in small quantities. For example, in general, the energy of 200g edible fruit is about 90Kcal, which is equivalent to the energy of 25g staple food. If you eat this 200g fruit three or four times, in most cases, it will not cause the blood sugar level to rise.
Fruits and vegetables can't replace each other.
Fruits and vegetables are important food sources of dietary fiber, vitamins, minerals and other nutrients, so many people think that vegetables and fruits can replace each other, but in fact this is not correct. Vegetables are rich in vitamins, minerals and dietary fiber. Although these nutrients are also contained in fruits, the content may not be as high as vegetables. Especially leafy vegetables, the content of dietary fiber is much higher than that of ordinary fruits.
The sugar in fruit is mainly fructose, glucose and sucrose, and contains some phytochemicals such as organic acids, which are also very low in vegetables. Therefore, although vegetables and fruits are both important food sources of minerals, vitamins and other nutrients, they can not replace each other in the diet structure, and vegetables should be the main food, supplemented by fruits, so that they can do their respective duties.