Fruits can provide rich vitamins, minerals, and dietary fiber, but many people with diabetes dare not eat, for fear that eating blood sugar will soar.In fact, there are still many fruits that people can eat diabetes.This not only depends on the blood glucose production index (GI value) of the fruit, but also depends on the blood sugar load of the fruit (GL value, GI = gi × can be used for carbohydrates/100).Effect on post -meal blood sugar.This article recommends 10 kinds of fruits. Both the weight loss and the people of diabetes can be rest assured.
01
watermelon
Many people think that watermelon tastes sweet and has a high sugar content.But in fact, the sugar content of watermelon is not too high.
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The taste is sweet and sugar is high. Do not believe it: steaming rice: 25.9 grams of carbohydrates contains carbohydrates and 116 kcal; mountain red: 25.1 grams of carbohydrates per 100 grams, 102 kcal calories; kiwi: per 100 grams contains containing containingCarbohydrates are 14.5 grams, and calories are 61 kcal; Apple: 13.7 grams of carbohydrates per 100 grams, 54 kcal calories; orange: 11.1 grams of carbohydrates per 100 grams, 48 kcal calories; watermelon: per 100 grams of carbohydrates contain carbohydrates containing carbohydrates6.8 grams, calories 34 kcal.Compared with the above -mentioned common fruits, watermelon carbohydrates are really not high!Secondly, the blood glucose load (GL) of watermelon is not high.The GI of watermelon is 72, and the available carbohydrate content is 6.6 grams per 100 grams. Therefore, if you eat 100 grams, the corresponding GL is only 4.75, and less than 10 is a category of hypoglycemia load.Therefore, people with diabetes can eat 100 ~ 200 grams of watermelon, and it does not cause blood sugar fluctuations.If you control the amount, you can eat it with confidence.200 grams are actually two palms. If you feel less, you can arrange a maximum of 300 grams, but pay attention to eating twice.Don’t eat it at a time, such as 150 grams each afternoon.However, the only thing to pay attention to is: Don’t squeeze juice!Otherwise, if you drink it, the blood sugar may soar.
02
cantaloupe
The taste of cantaloupe is also super sweet. The content of carbohydrates is comparable to watermelon, which is 7.9 grams per 100 grams.
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The GI value of cantaloupe is 70, which is a high GI food, but it is only 5.5 to eat 100 grams of GL. It can be rest assured that you can control it.However, it should be reminded that the fruits such as cantaloupe may also bring Liszto.According to relevant reports, a certain Australian farm was contaminated by Liszt bacteria due to some cantaloupe produced by Listor.This is mainly because the surface of cantaloupe is rough and wrinkled, and Liszt bacteria is a common bacteria in dirt, so cantaloupe is a fruit that is easy to recruit.The Hong Kong Food Safety Center reminds: Before consumption of cantaloupe, you need to wash the surface of the entire cantaloupe with a clean brush under the flowing water before cutting, and then cut it, eat/sell the cut cantaloupe as soon as possible.[1]
Therefore, for safety reasons, remember to wash it before eating cantaloupe!
03
Grape
Although the grape tastes sweet, the GI is only 43, which is low GI food, and eats 100 grams of GL only 4.4.Therefore, people with diabetes can eat 100 ~ 200 grams of grapes during meals.
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04
tangerine
Orange’s GI value is 43, which is low GI food.The content of carbohydrates is 10.2, and the value of 100 grams of oranges is 4.4. It is no problem to eat 200 grams at a time. It is about 2 fists.
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Orange is not only a good helper to supplement vitamin C, but also rich in β-carotene. If you eat too much, you may get "carotene hemia", and the skin will temporarily become yellow.However, this does not need to worry.It has no impact on health.As long as you stop taking β -carotene food for a week, the skin will return to the original appearance.
05
apple
Apple’s GI is only 36, which belongs to low GI food. Eating 100 grams of GL is 4.9. It belongs to low GL fruits.
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05
pear
The GI of the pear is 36, and it is also low GI fruits. The carbohydrate is 13.1 grams per 100 grams, and 100 grams of pear GL is 4.7. It belongs to low GL fruits.In addition, pears are also rich in dietary fiber. A medium -sized pear can provide nearly 6 grams of dietary fiber.And these dietary fibers are mainly insoluble dietary fibers, which can promote the mechanical movement of the intestinal tract and promote defecation.
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Pear is also rich in sorbitol, which has strong hydrophilicity.It can enhance the osmotic pressure of the intestine, absorb the water around the intestine to receive the intestine, increase the water content of the feces, stimulate the gastrointestinal peristalsis, and promote defecation.But people with poor gastrointestinals eat too many pears may cause diarrhea.In this case, you still need to control the intake.
07
peach
The GI value of Taozi is 28, which is lower than pears and apples.The content of carbohydrates is 10.1 grams per 100 grams.The GL value of 100 grams of peaches is only 2.8, even if eating 300 grams at a time has little effect on blood sugar.
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08
cherry
The GI value of the cherry is 22, which is low -low GI food, which is lower than peaches!The content of carbohydrates is 10.2 grams per 100 grams.
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The GL value of 100 grams of cherry is only 2.2, and it can be rest assured.In addition, cherry is still rich in potassium foods. The potassium content is 232 mg per 100 grams, which is comparable to bananas. It is more friendly to those who need to control blood pressure.
09
Plum
The Gi value of the plum is 24, which is also a low GI food. Eat 100 grams of GL is only 2, rest assured to eat.
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Although the plum is delicious and is also friendly to blood sugar, it must also control the amount.If the fruit is planned to eat plums a day, it is better to control from 200 ~ 350 grams, about 3 to 4 big plums or 15 little plums.
10
Grapefruit
The GI value of grapefruit is 25, and the proper low GI food, eating 100 grams of GL is 2.3.If you can receive a peeling grapefruit in autumn, eat it with confidence.Grapefruit’s vitamin C content is also good. Eating 200 grams of grapefruit can provide 46 mg of vitamin C, which can meet 46%of the daily vitamin C demand of ordinary adults. It is still wonderful!However, it should be noted that fruits such as grapefruit should not be eaten with drugs to avoid affecting the role of drugs or cause physical discomfort.If you want to eat, at least 2 hours.
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Summary: The above 10 kinds of fruits are not only delicious and nutritious, but even diabetes can be rest assured!Recommend to someone in need around you!
(Author: Xue Qingxin China Nutrition Society member registered nutritionist health manager public nutritionist for public nutritionist review: Zhang Na Peking University School of Public Health College of Public Health College Source: Health Hot Spot
