Eat fruit to control blood sugar: cherry apples are the most dangerous grapefruit

Instructor: Chen Jie, Deputy Director, Department of Clinical Nutrition, Jiangsu Provincial Hospital of Integrated Traditional Chinese and Western Medicine

The latest research suggests that the prevalence of diabetes in China is 9.7%. I believe many people with diabetes have heard this saying. If you have diabetes, you must be afraid of food. Many things cannot be eaten, especially fruits. Chen Jie, deputy director of the Department of Nutrition of Jiangsu Province Hospital of Integrated Traditional Chinese and Western Medicine introduced, the fruit mainly contains fructose, and the sweetness of fructose is 170, glucose is 50, and the sweetness of sucrose is generally 100. This is why people think that the fruit is particularly sweet, fructose is not It absorbs well like glucose, so it does not raise blood sugar very quickly. As long as people recognize the "properties" of fruit and eat fruits scientifically, fruit is not a scourge for sugary friends.

Fruit sugar content is divided into 3 grades

According to the sugar content, the fruit is generally divided into high, medium and low grades. High-sugar fruits: bananas, grapes, lychee, sugar cane, longan, red dates, etc.; medium-sugar fruits: apples, pears, oranges, strawberries, peaches, oranges, kiwifruit, pineapples, plums, etc.; low-sugar fruits: watermelon, grapefruit, cucumber, tomato , cherries, lemons, etc.

Obviously, high-sugar fruits are not suitable for people with diabetes. Diabetics with poor blood sugar control are only suitable for eating small amounts of low-sugar fruits. Diabetic patients with better blood sugar control can eat moderately or low-sugar fruits in moderation.

The highest glycemic index of watermelon

The glycemic index reflects the speed and ability of certain foods to increase blood glucose compared to glucose. The glucose production index for glucose is usually set at 100. Glycemic index >70 is a high-glycemic index food, they enter the stomach and intestines, fast digestion, high absorption rate, fast conversion to glucose, rapid increase of blood sugar; glycemic index <55 is low-glycemic index food, they are in the gastrointestinal With a long residence time, low absorption rate, slow conversion to glucose, and slower blood glucose elevation, the human body has enough time to mobilize the release and synthesis of insulin so that blood glucose does not soar. According to the concept of glycemic index, the value of many fruits is not very high. It is not that we imagine blood sugar will rise very high after eating fruits.

The three types of fruit with the first glycemic index were: grapefruit, with a glycemic index of 25; fresh peaches with a glycemic index of 28; and raw bananas with a glycemic index of 30.

The second three kinds of fruit are: apple, blood sugar production index is 36; pear, blood sugar production index is 36; citrus, blood sugar production index is 43;

The third three types of fruit were: ripe bananas, a glycemic index of 52; kiwifruit, a glycemic index of 52; watermelon, a glycemic index of 72.

Cherry apple is best for sugar friends

Cherry, sugar content 9.9 g/100 g, glycemic index 22. The main effect: lower blood pressure, blood sugar, improve constipation, protect the stomach. Cherries are rich in anthocyanins, which can effectively reduce sugar content in diabetic patients.

Apples, sugar content 13.4 g/100 g, glycemic index 36. The main effects: prevention and treatment of anemia and hypertension, help digestion, reduce constipation. Regulation of blood sugar: Apple is rich in dietary fiber, which can inhale large amounts of water, slow down the body's absorption of sugar and promote bowel movements.