Got diabetes, after all whether eat fruit happily?

Many diabetic patients have a misunderstanding about fruit. They will worry that the high sugar content in fresh fruit will affect their blood sugar, so they will eat less or no fruit. So what is the truth?
Studies have shown that compared with diabetics who do not eat fresh fruit, those who consume fresh fruit 1-4 times a week and ≥5 times a week have a 20% and 30% lower risk of poor blood glucose control, respectively. People who eat 2 servings of fruit per day (about 80g per serving) have a 36% lower risk of developing type 2 diabetes than those who eat less than half a serving of fruit [1]. Appropriate consumption of more fruits can not only help to reduce the levels of fasting blood glucose and HbA1c in diabetic patients, reduce the risk of complications, but also help to prevent the occurrence of type 2 diabetes in healthy people [2].
A prospective study on chronic diseases involving 500,000 people in China also showed that moderate consumption of fresh fruit could not only reduce the risk of diabetes in the population, but also reduce the risk of microvascular complications in type 2 diabetes patients by 28% and macrovascular complications by 13%. one
So what exactly does fruit do to prevent diabetes and control its progression?
First, fresh fruit is rich in polyphenols, which have antioxidant activity and protect the function of pancreatic beta cells. Second, fruit is rich in dietary fiber to improve the sensitivity of the pancreas islet is also great benefit, but also can delay the absorption of food, thereby reducing the postprandial glycemic load. In addition, fresh fruit is rich in all kinds of vitamins and minerals and other nutrients on the control of blood sugar are also indispensable. Ii.
Now that diabetics not only don’t have to avoid fruit, but can also enjoy it, which fruits are more suitable for diabetics?
In the choice of fruit, many people tend to judge whether it is suitable for eating only by the taste of sweet or not, but in fact, some fruits eat not sweet, but the sugar content is not low; While some sweet fruits are not high in sugar, such as watermelon, which has less than 10 percent sugar. In addition to watermelon, fruits with relatively low sugar content and glycemic index (less than 10 percent sugar content) include blueberries, strawberries, oranges, cherries, grapefruit, lemons and plums. In addition, there are tomatoes, cucumbers and other vegetables, its sugar content per 100g below 5 grams, also recommended for diabetics to eat.
(1) need to carefully choose the fruit (sugar content in 11%-20%) : including pitaya, pomegranate, melon, orange, lychee, banana, kiwi, mango, etc.
② Unsuitable fruit (sugar > 20%) : including cantaloupe, persimmon, peach, grape, winter jujube, yellow peach and so on. NEW arrivals from three
Fruit is good, but it should not be greedy to eat more, even if the fruit contains a low carbohydrate content, glycemic index value is low, but eating too much will not be conducive to blood sugar control. So the question is, how much fruit is a reasonable amount?
For healthy people, 200-350 grams of fruit per person is recommended daily, while for diabetics, 100-200 grams of fruit with a sugar content of less than 15% is recommended daily.
Also remember that the Dietary Guidelines for Type 2 Diabetes in China recommend eating fruit in the middle of two meals or before and after exercise. Although the amount of fruit is recommended for diabetic patients here, all the standards should still be based on the premise of stable blood sugar.

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