Sugar friends, also in sight "fruit" it?

On June 22, 2016

Source: Beijing youth daily

Can't eat sweet fruit, patients with diabetes? Our answer is, of course: NO. Because "diabetes patients can't eat any food containing sugar" itself is a false dichotomy.

Fruit alone the taste of sweetness, judgment, people with diabetes can eat, it is not scientific.

Fruit sugar most of fructose, fructose sweetness is higher, but it don't need the help of insulin absorption metabolism.

On the other hand, the fruit contains vitamins, minerals, dietary fiber and other nutrients, is very beneficial to human body.

Specifically, epidemiological surveys and clinical studies are put forward: food fiber improved reduced fasting blood glucose and postprandial blood glucose and glucose tolerance, soluble dietary fiber can reduce the intestinal absorption of sugar, the blood sugar will not rise rapidly by eating, reduce the release of insulin in the body. Fruit contains vitamin C, vitamin E, beta-carotene, antioxidant nutrients, such as when diabetes because produces oxygen free radicals and easy to cause atherosclerosis, diabetes, kidney disease, eye cataracts, the diseases such as multiple neuritis, prevention effect.

Fruit sugar friends what to choose

In the same carbohydrate intake of total energy, use other food instead of pure sugar intake or choose low glycemic index, including dietary fiber food is good.

That is to say, control the total energy intake remains the same, can choose "low glycemic index of fruit.

Glycemic index, English abbreviation is GI. GI can be used to measure a certain type of food or a certain dietary components affect blood sugar levels. In short, low glycemic index can be understood as sugar slowly.

From the fruit of the GI (glycemic index) value, the effects of a most fruit on blood sugar, the higher the fruit acidity, the smaller the influence on blood sugar. So people with diabetes can choose according to the GI value of fruit.

When the GI 55 or less for low GI foods, when GI between 55 and 75, for the secondary GI foods; For high-gi foods when GI 75 or higher. Low GI foods in gastrointestinal stay time is long, slow release, slow release of glucose, glucose into the blood after the peak value is low, slow down.

But GI can only reflect the absorption of carbohydrates in food and its effect on blood sugar of the amplitude, cannot reflect a certain amount, the total amount of carbohydrates in food and therefore cannot be used as the basis for dietary energy collocation. So, also refer to the GL control intake.

GL (GL) is to combine the quality and quantity of carbohydrates to assess dietary total blood sugar effect index. GL = GI present 100 x meal grams of carbohydrate.

Such as watermelon high GI value is 72, but 100 grams of carbohydrates contained only 5.8 grams, GL is 4.2, eat less less effect on blood sugar. It is generally believed when GL 20 or more for high GL, eat food of corresponding weight obvious influence on blood sugar.

Friends eat fruit sugar method

First of all, do not eat cooked. Fruit effect on blood sugar and eat also have very big concern, suggest don't cooked to eat, don't choose to eat well done. Raw, green fruit good for blood glucose control. Bananas, for example, choose green bananas better.

Second, don't juice. Fruit extract juice, usually lose some dietary fiber, sugar reactions generally higher than that of full fruit.

Finally, don't eat canned fruit. Canned fruit inside a large amount of sugar added, will surely not be the choice of friends.

The text/yan-yan zhang