Attention Diabetics! These High-sugar Fruits Have Hidden Health Risks. If You Eat Them Incorrectly, Your Blood Sugar Will Spike.
Many people think that fruit is a healthy food and there is no harm in eating more.
However, for those friends with high blood sugar, or those who have been diagnosed with diabetes, this idea is really very dangerous.
Not long ago, an old patient at the outpatient clinic told me that when he saw the peaches, he felt that they would not cause internal heat or make people tired, so he ate three of them in one afternoon. As a result, his blood sugar after the meal suddenly soared to over 13 o'clock.
You see, a little peach can actually make insulin very busy.
Regarding this issue, maybe you haven’t paid much attention to it, and you may have even “eated wrongly” for many years.
Are peaches really a “safe fruit”?
When many people talk about high-sugar fruits, they usually think of lychees and durians, which are so sweet that they can make your teeth fall off. However, peaches are always regarded as cute little guys that are "no harm to humans or animals."
The fact is that peaches are a typical medium-glycemic index fruit in terms of nutrition. Their GI value fluctuates in the range of 40 to 60.
It contains a lot of fructose and glucose, which are all monosaccharides and basically do not require complicated digestion and decomposition. After entering the intestines, they will quickly penetrate into the blood.
If you only eat half or one, it's not a big problem. The dietary fiber in peaches can also help slow down some absorption.
The bad thing is that many people don’t count peaches at all when they eat them, thinking that they are too watery and not full. It’s really normal to eat two or three in a row.
For people with poor pancreatic islet function, when so much fructose hits, the insulin has to work "overtime". That kind of metabolic burden is silently borne by the body's pancreas.
The “sugar index” that’s more cunning than sweetness
We cannot judge whether a fruit raises blood sugar quickly or not by tasting it with the tongue alone.
Sometimes, fruits that you think are not very sweet may be hidden "blood sugar bulldozers". Here we must talk about a professional concept, that is, the glycemic index, which is the GI value that people often talk about. Pay attention, it is punctuated, it is punctuated, it is punctuated.
This indicator measures how quickly food is converted into blood sugar after it is eaten.
Although watermelon and pineapple taste refreshing, their GI value is actually very high and they are high-glycemic index fruits. After eating, blood sugar will soar like a roller coaster, putting considerable pressure on blood vessels and pancreas.
On the contrary, apples with a crisp texture and grapefruit with a sour and sweet taste have relatively low GI values, are absorbed more slowly, and have a much softer impact on blood sugar.
Therefore, for people with diabetes, choosing fruits is a scientific matter. You can never judge based on whether the fruit tastes sweet or not, but you must consider the real key factor behind it called the "glycemic index".
Several "sweet enemies" that are easily underestimated
We just talked about the limited intake of peaches. In addition, there are several fruits that friends with diabetes must keep in mind.
The first one is the crystal clear grapes. The glucose content in these grapes is particularly high. There are only a few grapes in a small bunch. However, the sugar content may exceed the standard, so it is easy to overeat without realizing it.
The second one is lychee, which has a sweet and sour taste. The glycemic index of lychee is as high as over 70. It is a high-index fruit. In addition, it has a good taste. Many people cannot stop eating it, which will cause blood sugar to fluctuate violently in a short period of time.
This is the third durian that smells good and smells good. Not only does it have high sugar content, it also has high fat content. High sugar plus high fat is a "double blow" to the metabolic system. The pressure on insulin is greater than eating a piece of fat.
Those fruits that look delicious actually have hidden health risks. If you eat them in the wrong way, they will really become invisible enemies.
Between meals is the prime time to eat fruit
When you eat fruit has a huge impact on blood sugar.
Many people are accustomed to serving a plate of fruit immediately after eating, thinking that this can relieve fatigue and aid digestion.
But this approach is actually a taboo for people with diabetes.
Shortly after finishing the meal, the carbohydrates in the staple food have already caused the blood sugar to rise. At this time, if you consume a large amount of fructose, this is equivalent to a "double superposition" of blood sugar. The pancreas has no choice but to send waves of insulin to resolve this crisis.
In comparison, a smarter way to eat is to place the fruit in the middle of the two meals, such as around ten o'clock in the morning or three o'clock in the afternoon.
At this time, the stomach is not so full, and blood sugar is at a relatively stable and low level. Eating a serving of about 100 grams of fruit can not only supplement vitamins and water, but will not cause a sudden impact on the body.
Eat this way to satisfy your cravings and preserve your blood sugar
Diabetic patients do not have to cut off all contact with fruits. The key point is to control a few key principles.
First, first of all, look at the varieties and try your best to choose those with a low glycemic index, such as kiwis, pears, apples and grapefruits. Not only are these fruits slower to absorb sugar, but the dietary fiber they contain can also effectively help delay the rise in blood sugar after meals.
The second thing is to learn to "match". Instead of just eating fruit, try to eat it with a handful of nuts or a small cup of sugar-free yogurt, because protein and healthy fat can slow down the emptying of the stomach, so the rhythm of fructose entering the blood will also slow down.
The third rule is to control the quantity. Even if the fruit is very good, it will turn from sweet to bitter once you eat too much. Just a small handful as big as the palm of your hand is enough for each consumption. Combined with your daily blood sugar monitoring, you can gradually find out the amount that suits you best.
I am not writing this to make you feel intimidated by the fruit stall, and thereby deprive you of the pleasure of enjoying a bite of juicy pulp.
I just hope that when you touch the sweetness on the tip of your tongue, you can have a more rational sense of proportion.
There is no mysterious secret to diabetes management. It is just a matter of making every subtle choice in daily life to reduce the burden on your own insulin and accumulate more stability for your body.
The source of literature has been marked at the end of the article, please inform it.
If you feel unwell, please seek medical treatment offline.
