What kind of fruit is good to eat when blood sugar is high? Analysis of hot topics on the Internet in 10 days
Recently, "blood sugar management" has become a hot topic in the health field, especially how people with high blood sugar can choose fruits scientifically, which has triggered widespread discussion. This article will combine the hot content on the Internet in the past 10 days to provide a scientific fruit selection guide for people with high blood sugar.
1. Glycemic index (GI) and fruit selection
The glycemic index (GI) of fruit is an important indicator to determine whether it is suitable for people with high blood sugar. Fruits with a GI ≤ 55 are low GI fruits, fruits with a GI of 56-69 are medium GI fruits, and fruits with a GI ≥ 70 are high GI fruits. It is recommended to give priority to low GI fruits.
| Fruit name | GI value | Sugar content (g/100g) | Recommendation |
|---|---|---|---|
| cherry | 22 | 10 | ★★★★★ |
| strawberry | 32 | 6 | ★★★★★ |
| apple | 36 | 13 | ★★★★ |
| pear | 38 | 10 | ★★★★ |
| orange | 43 | 9 | ★★★★ |
| grapes | 59 | 16 | ★★ |
| banana | 62 | 20 | ★★ |
| mango | 55 | 14 | ★★★ |
2. Top 5 sugar-control fruits recommended by experts
According to recent live broadcasts and popular science articles by nutrition experts, the following five fruits are particularly suitable for people with high blood sugar:
1.blueberry: Rich in anthocyanins, GI value is only 34, recommended 15-20 pills per day
2.avocado: Almost no sugar, healthy fat helps stabilize blood sugar
3.grapefruit: GI value 25, containing chromium to enhance insulin sensitivity
4.Guava: Low GI and high fiber, the first choice for sugar control in tropical areas
5.kiwi: GI value 52, vitamin C content 2 times that of oranges
3. Precautions for eating fruits
1.Total control: Daily fruit intake is recommended to be within 200g, divided into 2 servings
2.Eat with: Paired with nuts and sugar-free yogurt to delay the rise in blood sugar
3.avoid juicing: The glycemic index of whole fruits is more than 50% lower than that of fruit juices
4.Monitor response: Different individuals have different blood sugar responses to fruits.
5.Time selection: Recommended to be consumed between meals or after exercise
4. Analysis of recently popular controversial fruits
| controversial fruit | support point of view | Opposing views | Expert advice |
|---|---|---|---|
| watermelon | GI value is 72 but GL value is low | Easy to overeat | ≤200g each time |
| Lychee | Contains hypoglycemic ingredients | High sugar can easily cause reactive hypoglycemia | Eat carefully |
| red dates | Replenish qi and blood | Sugar content up to 80% | Not recommended for consumption |
| durian | Nutritious | Very high in calories | Try to avoid |
5. Suggestions on seasonal fruit selection
Based on the recent availability of seasonal fruits, the following seasonal low-sugar fruits are recommended:
- Spring: strawberries, mulberries
- Summer: carambola, lotus mist
- Autumn: pomegranate (limited quantity), persimmon (select carefully)
- Winter: citrus, apple
6. Precautions for special groups of people
1.diabetic pregnant women: Give priority to berries and strictly monitor post-meal blood sugar
2.diabetic nephropathy: Pay attention to controlling the intake of high-potassium fruits (such as bananas and oranges)
3.obesity diabetes: Choose low-calorie fruits (such as papaya, star fruit)
4.elderly diabetic patients: Avoid eating fruit on an empty stomach before meals
Summary: When people with high blood sugar choose fruits, they need to comprehensively consider the GI value, sugar content, consumption and individual reactions. The latest research shows that rationally choosing low-GI fruits will not increase blood sugar, but the polyphenols in them may also improve insulin resistance. It is recommended to develop a personalized fruit intake plan under the guidance of a nutritionist.
check the details
check the details
en
