What fruits should not be eaten if blood sugar is high?
In recent years, with the improvement of living standards, the problem of high blood sugar has gradually become a health hazard that plagues many people. Dietary control is one of the important means of managing blood sugar. As a part of daily diet, the impact of fruit’s sugar content and glycemic index (GI) on blood sugar cannot be ignored. This article will combine the hot topics and hot content on the Internet in the past 10 days to sort out which fruits should be avoided by people with high blood sugar, and provide scientific basis and alternative suggestions.
1. Fruits that people with high blood sugar should eat with caution
Due to their high sugar content or high glycemic index, the following fruits may have an adverse effect on blood sugar control. People with high blood sugar are recommended to reduce or avoid eating them:
| Fruit name | Sugar content (per 100g) | Glycemic Index (GI) | Remark |
|---|---|---|---|
| litchi | 16.5 grams | 70 | High sugar and easy to cause "lychee disease" |
| durian | 23.3 grams | 49 | The heat is extremely high and needs to be strictly controlled |
| banana | 20g | 52 | The GI value is higher when cooked |
| mango | 14.8 grams | 51 | High in fructose |
| Grape | 18.1 grams | 43 | Sugar concentration after drying |
2. Why are these fruits not suitable for people with high blood sugar?
1.High sugar content: The natural sugar (fructose, glucose) content of fruits such as lychee and durian is much higher than that of ordinary fruits, which directly leads to a rapid rise in blood sugar.
2.Glycemic index (GI) is high: Foods with a GI value higher than 55 are considered to be likely to cause blood sugar fluctuations. Although the GI value of some fruits in the table does not exceed the standard, you still need to be vigilant compared with other low-GI fruits.
3.Effect of special ingredients: For example, hypoglycine A in lychees may interfere with human body sugar metabolism, and eating large amounts on an empty stomach can easily cause hypoglycemic reactions (i.e., "lychee disease").
3. Fruit alternatives for people with high blood sugar
If you want to satisfy your cravings while avoiding blood sugar fluctuations, you can give priority to the following low-GI fruits:
| Recommended fruits | Sugar content (per 100g) | Glycemic Index (GI) | Recommended serving size |
|---|---|---|---|
| strawberry | 4.9 grams | 40 | 150g/day |
| Grapefruit | 6.2 grams | 25 | 2 petals/time |
| cherry | 12.8 grams | twenty two | 10-15 pills/day |
| apple | 13.3 grams | 36 | Half/time (with skin) |
4. Precautions when eating fruits
1.Total control: Even for low-GI fruits, the daily intake should be controlled within 200 grams and eaten in portions.
2.Pair with protein: If paired with sugar-free yogurt or nuts, it can delay sugar absorption.
3.Monitor blood glucose response: Individuals have great differences in their tolerance to fruits. It is recommended to measure blood sugar 2 hours after eating.
4.avoid juice: The juicing process destroys dietary fiber, absorbs sugar faster, and has a GI value 30%-50% higher than that of intact fruits.
5. Recent popular related discussions
1."Sugar-free fruit" controversy: An Internet celebrity claimed that certain fruits are "sugar-free". Experts pointed out that all fruits contain natural sugar and that marketing rhetoric needs to be viewed scientifically.
2.Seasonal fruit risks: Bayberry, watermelon, etc. are on the market in large quantities in summer. Please note that some fruit farmers may increase the sugar content by injecting sweeteners.
3.New research trends: The latest paper in "Frontiers of Nutrition" points out that the anthocyanins in blueberries may help improve insulin sensitivity, but the intake still needs to be controlled.
Through scientific selection of fruit types and reasonable control of intake, people with high blood sugar can not only enjoy the nutrition and deliciousness of fruits, but also effectively manage blood sugar levels. It is recommended to develop a personalized diet plan based on your own situation and doctor's guidance.
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