A large number of studies have proven that diabetic patients eat some fresh fruits per day (such as 200 grams) to reduce the risk of diabetic complications.
But many sugar friends are worried that eating fruits will raise blood sugar, or it is not clear how much it is appropriate to eat.Today we recommend 7 kinds of fruits that have little effect on blood sugar and delicious.
1. Grapefruit, 1 ~ 2 petals a day
Blood glucose generation index (GI): 25 (GI ≤ 55 belongs to the hypoglycemia generation index, which has a small impact on blood sugar)
Energy: 42 kcal (Wendan)/100 grams
It is recommended to eat daily: 214 grams of grapefruit meat, about 1 ~ 2 petals (provided 90 kcal energy)
The benefits of diabetic patients to eat grapefruit:
有 Grapefruit contains insulin -like ingredients, which can help control blood sugar.
Grapefruit contains grapemine and flavonoids, which is good for preventing thrombosis.
Contraindications: Cutch -cutting drugs, antihypertensive drugs, sedative hypnotic drugs (stable), and immunosuppressive agent drugs cannot take grapefruit.
2. Little Leaf Orange, 2 daily
Blood glucose generation index (GI): 43
Energy: 40 kcal/100 grams (small leaf orange)
It is recommended to eat daily: 278 grams (about 90 kcal energy)
Two leafy oranges, about 138 grams.Among the citrus family, the energy and sugar content of lobular oranges are the lowest and lower than grapefruit.
The benefits of diabetic patients to eat citrus:
M Citrus is rich in PMFS flavonoids, which are conducive to blood sugar control.
络 The silk of oranges contain vitamin P, which can reduce the permeability and brittleness of the blood vessel wall and help soften the blood vessels.
Recommended matching: Orange+cucumber to avoid getting angry.
3. Apple, 1 per day
Blood glucose generation index (GI): 36
Energy: 53 kcal/100 grams (average)
Daily consumption: 200 grams, about 1 (about 90 kcal energy)
A red -man apple with a size of an adult fist, about 171 grams.
The benefits of diabetic patients to eat apples:
酚 The active substance (especially the root dermis) in the apple is conducive to stability of blood sugar.
钾 Potassium and other minerals in apples have a positive effect on preventing hypertension.
膳 Apple is rich in dietary fiber and has a positive effect on preventing coronary heart disease.
Recommended matching: Apple+yam can strengthen the spleen and stomach to help digestion.
4. Cherry, about 30 daily
Blood glucose generation index (GI): 22
Energy: 46 kcal/100 grams
Daily consumption: 245 grams (about 90 kcal energy)
One ordinary domestic cherry, about 7 ~ 9 grams, 245 grams of cherries about 27 ~ 35.
The benefits of diabetic patients to eat cherry:
青 The anthocyanins in cherry can regulate blood sugar and have a positive effect on controlling blood sugar.
富 In addition, cherries are rich in vitamins, minerals and plant chemicals.
Contraindications: Do not eat cherries on an empty stomach to avoid indigestion or diarrhea.
5. Kiwi, 1 to 2 daily
Blood glucose generation index (GI): 52
Energy: 61 kcal/100 grams
Daily consumption: 178 grams (about 90 kcal energy)
The benefits of diabetic patients to eat kiwi:
Suctor in kiwi has the effect of regulating sugar metabolism.
Kiwi contains lutein and other substances, which has a positive effect on regulating blood pressure.
Contraindications: Do not eat kiwi with milk, which is not conducive to digestion and easily leads to diarrhea.
6. Pear, 1 per day
Blood glucose generation index (GI): 36
Energy: 51 kcal/100 grams
Daily consumption: 215 grams (about 90 kcal energy)
A pear with a size of an adult fist is about 209 grams.
The benefits of diabetic patients eat pears:
The pear can nourish yin and lungs, which is very suitable for eating in autumn and winter.
鲜 Studies have found that eating fresh pears often helps improve blood pressure from patients with metabolic syndrome.
Recommended matching: Pear+Tremella, which can nourish yin and lungs, divert phlegm and cough.
7. Grape, about 15 daily
Blood glucose generation index (GI): 43
Energy: 45 kcal/100 grams
Daily consumption: 233 grams (about 90 kcal energy)
Such as rose grapes, 1 weighs about 14 ~ 16 grams, and 233 grams are about 15 ~ 17 capsules.
The benefits of diabetic patients to eat grapes:
有 Grapes are rich in polyphenols and anthocyanins, which help prevent cardiovascular disease.
丰 Grapes are rich in vitamin C and have antioxidant effects.
Selected: It is recommended to choose red rose grapes, horse milk grapes, purple grapes (autumn grapes), and lower energy.
Finally, tell you the precautions for eating 2 fruits:
1. Eat fruits between two meals.The amount of fruits a day is controlled at 200 ~ 400 grams. It is advisable to control low GI fruits. The energy provided by the fruit is controlled at about 90 kcal.
2. Although these 7 kinds of fruits have a small impact on blood glucose, if the blood sugar is not controlled, don’t eat it. Diabetes patients must be stable with blood glucose control (empty blood glucose <7.0 mmol/L, and 2 hours after meal blood glucose <10mmol/L.Eat fruit when glycated hemoglobin <7.0%).
Data source of this article: "2018 China Food ingredients Table (Standard Edition)"
