As a result of the harmful and deceptive science of pseudoscience, "people with diabetes cannot eat fruit" and are widely circulated in society. The logical derivation of many diabetics is simple: not eating sweets and fruit is sweet and not eating fruit.
On this issue, the American Diabetes Association offers a clear answer -- diabetics can eat fruit. In the diabetes patients diet advice they offer, the first is to eat more fruits and vegetables, and it is better to eat a variety of colors of fruits and vegetables, rich in diversity. The glycemic index is a key factor in choosing which foods to eat.
A glycemic index (GI)
Let's say we organize all the food to take a test, which is the ability of every food to raise blood sugar.
It's easy to guess that the best result was glucose, which we rated as 100. And for other food containing an equal amount of glucose ingredients, we will increase their ability to sugar, glucose, comparing with best, will get their score - this is the "glycemic index food.
You see that? The glycemic index is a measure of how much food can affect blood sugar. In general, a high index of food (greater than 70) is not suitable for people with diabetes, and the index is low (less than 55) is suitable for diabetes health food.
Most of the fruit's sugar capacity is even less than the staple food we eat. We can confidently tell: patients with diabetes can eat can eat fruit, of course, when choosing fruit types, if can choose those low GI, more safety.
The "glycemic index" is a tool that greatly facilitates the choice of foods for diabetics. But there is a myth: can't the high GI fruit be eaten?
Food glucose load (GL)
We picked out two candidates for the same exam: watermelon and soda, 72, which are high-gi foods.
From a food "quality" perspective, they have the same ability to rapidly raise blood sugar. But in our lives, the quantity we eat is often different. This involves another concept, food glycemic load (GL). It refers to the product of the amount of carbohydrate in food and its value.
Let's use watermelon and soda crackers for example:
1. The watermelon
It is known that the GI of the watermelon is 72, and the carbohydrate in every 100 grams of watermelon is 5.5 grams. So when we eat two or two (100 grams) of watermelon, the food glucose load: GL = 5.5 times 72/100 = 4.
Also known: the GI of soda crackers is 72, and the carbohydrates in every 100 grams of soda are 76 grams. So, when we eat 100 grams of sodas: GL = 76 * 72/100 = 55.
You see, when we eat the same GI value, the same 100 g of watermelon or soda biscuit, watermelon GL is 4, soda biscuit GL is 55, not an order of magnitude. In other words, the effect of watermelon on blood sugar is small, but sodas have a big impact.
Of course, the premise that watermelon is less likely to affect blood sugar is to eat only two or two watermelons. But if not add temperance, not a eat 100 g, but 1000 g, or more, GL value would be from 4 to 40, or even higher, it will make a significant rise in blood sugar in diabetic patients.
"Food gl" the tools to our enlightenment is: patients with diabetes not only can eat fruit, what fruit to eat, even as long as you pay attention to the "quantity". The GI value of watermelon is high, but if you eat less, the GL is low, and the effect on blood sugar is small. As for low-gi cherries, pomelo, in a certain range, the GL value is not much higher.
As long as you know how to combine the two tools of GI and GL, the diabetics, please open your arms and embrace the coming fruit feast.
Three, the right time
There are many techniques for eating diabetes. In addition to learning to choose a variety and a certain amount, you must also know the right time. For fruit, it is recommended that you avoid eating immediately after eating between meals (such as 10 a.m., 4 p.m.) and before bedtime.
Diabetics need to strengthen their monitoring of blood sugar
So people with diabetes should be able to monitor their blood sugar and adjust their diet based on changes in their physical activity. Patients with poor glycemic control should adjust their treatment under the guidance of a specialist, and do not adjust the medication themselves.