Fruit juice for diabetics

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Fruit juice contains a large amount of sugar, which raises blood sugar very quickly. Therefore, people with diabetes are advised to avoid fruit juices. As a general rule, eating whole fruit is better than drinking fruit juice or smoothies.

1. Composition of fruit juice

In addition to vitamin C and calcium, fruit juice also contains:
Calories: 1 glass of orange juice 250ml without sugar contains about 100 calories. 1 actual orange has only about 60 calories; Fructose: 500ml of fruit juice contains more fructose than the WHO recommends ideal for the day (30g sugar for men and 24g sugar for women); Low fiber: Juice has less fiber than whole fruit. Processed juices may not contain any fiber. SEE ALSO: Diabetes: What fruits should - should not be eaten

2. Effect of fruit juice on blood sugar

The amount of sugar in fruit juice can cause blood sugar to spike, increasing the risk of hyperglycemia (blood sugar that is too high). The glycemic index (GI - used to reflect the blood sugar of foods) of orange juice is 66 - 76 out of 100. This makes fruit juice a high GI beverage. Accordingly, people with diabetes are advised to avoid foods and drinks with high GI.
One case where fruit juices can be helpful is to raise blood sugar quickly to intervene when hypoglycemia (blood sugar is too low).
MORE: Good fruits for diabetics

3. Benefits and disadvantages of fruit juice

In terms of benefits, fruit juice is a good source of vitamin C. However, experts still recommend getting vitamin C from eating whole fruits or green leafy vegetables. Green leafy vegetables have an advantage over juice or fruit in that they have less of an effect on blood sugar spikes.
On the downside, juice is high in fructose. A diet high in fructose can overload the liver, leading to nonalcoholic fatty liver disease and type 2 diabetes. Therefore, if you drink too much juice or drink fruit juice in combination with a high-sugar diet, it can increase your risk of health problems.
MORE: Should Diabetics Eat Grapes?

4. Advice for diabetics when consuming fruit

It is better for people with diabetes to eat whole fruit instead of fruit juice because whole fruits have soluble fiber. Soluble fiber improves digestion and slows the rate at which blood sugar rises. However, people with diabetes also need to be careful when eating whole fruits because many fruits have a lot of carbohydrates. And although fruit is better than fruit juice, patients should only eat it in moderation.
Drinking fruit juices has been linked to an increased risk of diabetes. In contrast, eating blueberries, grapes, apples and pears may reduce the risk of the disease. So, if you replace drinking fruit juice with these 3 fruits, you can reduce the risk of diabetes by 7%. Grapefruit and bananas can reduce the risk of diabetes by 5%, blueberries reduce the risk by 26%.
In addition, vegetable juices have a low glycemic index and contain less carbohydrates than fruit juices, so you can include vegetable juices in your diet. Especially, more importantly, some of the fiber from vegetables can be lost during the juicing process, so if possible, you should eat vegetables directly.

5. Some fruit juices for diabetics

In fact, water is still the perfect beverage for diabetics because it has no calories, sugar or carbs. However, if you want to drink more delicious juices, you can also choose some healthy drinks below:
Orange juice: Orange juice tastes good but 1 cup of orange juice has 26g of carbs so If possible, you should eat whole oranges to consume more fiber, help you feel full for longer. And if you really want to drink orange juice, try the mild orange fruit juice with 3g carbs, 15 calories; Lemonade: You can squeeze fresh lemon into a glass of purified water, add zero-calorie sweetener, and ice for a truly refreshing drink without the calories or carbs; Apple juice cocktail with low apple juice content; Fruit smoothies: You can learn how to make mixed fruit juices by blending half a cup of blueberries, strawberries and bananas with some ice to enjoy a delicious drink without consuming. too much sugar or carbs. People with diabetes are encouraged to eat vegetables and fruits directly instead of drinking fruit and vegetable juices. However, if you want to change your taste a bit, you can also use some fruit juices that are low in carbs and sugar.

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References: diabetes.co.uk, webmd.com