Here are the ways to eat summer fruits that are suitable for people with diabetes.
Choose fruits with a low glycemic index (GI)
Fruits with a low GI help slow down the absorption of sugar into the blood, thereby stabilizing blood sugar. Some suitable summer fruits include: Strawberries, blueberries, raspberries: Rich in fiber and antioxidants, which help improve insulin sensitivity.
Pears: Contains a lot of fiber and water, help control blood sugar and aid digestion.
Pums, peaches, apricots: Low GI, rich in vitamins and antioxidants.
Oranges, grapefruits: Provide vitamin C and fiber; you should eat whole bags instead of drinking juice to take advantage of fiber.
Control portion sizes and time of eating
Reasonable portion sizes: According to the Mayo Clinic, a serving of fruit should contain about 15 grams of carbohydrates. For example, a small apple or half a banana.
Time to eat: Eat fruit with main meals or combine it with protein and healthy fats (such as nuts, unsweetened yogurt) to slow down the absorption of sugar.
Avoid or limit fruits with high GI
Some fruits with a high GI can cause a rapid increase in blood sugar if consumed in large amounts, including:
Ripe bananas: Contains a lot of natural sugar; should be eaten in small quantities and combined with protein or fat.
Mango, pineapple: Rich in sugar and can affect blood sugar; should be eaten in small amounts and not often.
Watermelon: Although it has a high water content, it has a high GI; it should be eaten in small amounts and combined with foods rich in protein or fat.
Prioritize fresh and whole fruits
Avoid juices and canned fruits: Jeans are often lacking in fiber and can contain added sugars, causing rapid increases in blood sugar.
Eat whole fruits: Fruit peels are high in fiber, which helps slow down the absorption of sugar.
