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Fruit is a carb-rich food, but provides an important source of nutrients for the body. Therefore, people with diabetes need to choose the right fruit and amount to control blood sugar, along with other health benefits.
1. How does fruit affect blood sugar?
Fruit is a carb-containing food, which has the effect of increasing blood sugar. Therefore, when eating fruit, you should calculate the amount of carbs you consume to balance your diet and lifestyle, especially for people with diabetes. If you're having trouble controlling your blood sugar, you need to let your doctor know right away.
Diabetic fruit menu with size 15 grams carb is described as follows:
1/2 medium apple or banana 1 cup raspberries 3/4 blueberries 5/4 cup strawberries 1 cup melon 1/8 cup raisins In addition to carbs, the glycemic index (GI) measures how quickly fruits raise blood sugar and affects blood sugar levels. Foods with a low GI raise blood sugar slowly. On the contrary, if the fruit has a high GI, when entering the body, it will increase blood sugar quickly.
Chỉ số đường huyết (GI) của một số loại trái cây và rau củ
Eating foods with a low GI can help you keep your blood sugar under control. However, you need to have a smart way to choose foods to ensure stable health, not just blood sugar. For example, a candy bar and a cup of brown rice have the same GI, but which is better?
Large servings of low GI fruits often raise blood sugar as much as small amounts of high GI fruit. Therefore, experts add the GL index to assess the amount of sugar provided according to the serving size. For example, an orange has a GI of 52 but a GL = 4.4, which is a low number. A candy bar has a GI of 55, GL = 22.1, which is a high stat.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. What fruit should be eaten with diabetes?
All fruits contain vitamins, phytochemicals and other nutrients important for health. In it, some good fruits for diabetics are listed as follows:
Blackberries: One cup of raw berries contains 62 calories, 14 grams of carbohydrates and 7.6 grams of fiber. Strawberries: One cup of whole strawberries contains 46 calories, 11 grams of carbohydrates, and 3 grams of fiber. Tomatoes: One cup of sliced or chopped tomatoes contains 32 calories, 7 grams of carbohydrate, and 2 grams of fiber. Oranges: One medium orange contains 69 calories, 17 grams of carbohydrates, and 3 grams of fiber.
Cam là một trong những thực phẩm rất tốt cho người bệnh tiểu đường
Fruits for the diabetic diet to choose from:
Low GI fruits (55 or less): Apples, citrus fruits, bananas, mangoes, pears, avocados, berries , cherry, grapefruit, grape, kiwi fruit, plum, strawberry. Fruits with a medium GI (56 - 69): Melon, figs, papaya, pineapple. Fruits with a high GI (70 or higher): Dates, watermelon.
3. How to choose fruit when you have diabetes?
How smart fruit choices will make a difference in blood sugar control. The method of choosing good fruit for diabetics is described as follows:
You should look at the serving size with dried fruit. For example, two tablespoons of raisins have the same amount of carbs as one small apple. You should choose fresh, frozen fruit instead of processed fruit like canned syrup or juice because they are low in carbs and raise blood sugar more slowly. You should check the ingredients label when buying dried or processed fruit as they may have a certain amount of added sugar in them. Fruit juices are high in carbs. For example, 8 ounces of apple juice contains 29 grams of carbs. Plus, it doesn't contain fiber to slow digestion so it can't help prevent blood sugar spikes. Even drinking fruit juice is associated with an increased risk of type 2 diabetes. You should eat only a small amount at a time, spread throughout the day. Instead of eating 2 servings of fruit for the morning, you should eat one part for breakfast and the other for lunch.
Chia nhỏ trái cây để ăn nhiều bữa trong ngày để cơ thể hấp thụ được tốt hơn
4. How much fruit should be eaten a day?
The fruit diet for people with diabetes is similar to that of other healthy people, which is a diet of 5 servings of fruits and vegetables per day.
People with diabetes should focus on non-starchy vegetables in 50% of their diet, instead of relying on fruit. The other half of the meal should provide protein and fiber-rich starches like beans or whole grains. Many experts also recommend including a small amount of healthy fats with each meal to stimulate feelings of fullness and enhance absorption of antioxidants and vitamins.
One serving of fruit should be provided as follows: One medium sized fruit or the size of a baseball; a cup for berries; half a cup for processed fruit products such as fruit juices; 2 tablespoons for dried fruit like raisins.
5. Fruit tips
Citrus Fruits Citrus fruits are versatile enough to add to meals. For example, you can add lemon to seafood, sauces, iced tea, or water. People can also make their own juice by adding citrus slices to a pitcher of water, leaving overnight to create a refreshing drink.
Trái cây có múi rất dễ để bổ sung vào thực đơn mỗi ngày
Berries Berries are delicious when eaten raw. In addition, it can also be cooked into a mixture to eat with oatmeal or meat. Specifically, you put whole fresh or frozen fruit in a pot with one or two tablespoons of water. Cook over medium or low heat to convert the berries into a thick sauce. You should eat half a cup at a time.
Apple Apples are a popular fruit that makes a great ingredient for a snack or dessert. When cooked, apples have a more intense aroma, making them a favorite in cooked desserts when seasoned with cinnamon or ginger.
Recipe suggestion: Marinate apples in a small amount of honey and spices and then cook them on the grill. To finish, roll apples in crushed walnuts or pecans. While it still contains honey, it's a healthier alternative to many apple pies.
Avocados Avocados are high in fat, but they contain monounsaturated fats, which are healthy fats. Avocados are often eaten raw or sliced for salads or guacamole. Avocados are easy to make by cutting them in half, discarding the seeds, and crushing them. You can combine avocados with herbs, or citrus fruits in a snack.
Trong bơ chứa nhiều chất béo không bão hòa có lợi cho sức khỏe
6. Other health benefits of fruit
People with diabetes should eat a balanced diet that provides enough energy and helps maintain a healthy weight. Some fruits are high in sugar, such as mangoes, but can be part of a healthy diet if eaten in moderation.
Fruit is also considered a healthy source of sweet food without the need for candy or other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruit also contains many nutrients not found in other foods, such as tryptophan and potassium in bananas, and vitamins A and C in citrus fruits.
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Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
References: webmd.com, medicalnewstoday.com
