fabric is a popular tropical fruit with a sweet taste and rich in vitamin C and antioxidants. The GI index of fresh fabric is average.
However, due to the high amount of natural sugar (mainly fructose and glucose), eating fabric uncontrollably can affect blood sugar, especially in people with diabetes or at risk of metabolic disorders.
According to the World Health Organization, controlling the amount of monounsugar in the diet is an important factor in preventing and controlling diabetes.
According to research, every 100g of fresh fabric contains about 1516g of carbohydrates, most of which is sugar. However, if consumed reasonably and combined properly, fabric can still become part of a balanced diet.
Blood sugar does not increase suddenly when eating fabric properly
One way to eat lychee without sudden increases blood sugar is to eat it after main meals, instead of eating it on an empty stomach.
Combining fruit with protein-rich or fat-rich foods such as unsweetened yogurt and almonds helps slow down the absorption of sugar into the blood. In addition, limiting portions, eating only 57 fruits/time (equivalent to about 70100g) will help control sugar intake.
Research also shows that eating fruits with an average glycemic index such as fabric in the morning or at noon, instead of at night, can help reduce blood sugar fluctuations because the body is able to metabolize glucose more effectively.
Finally, avoid eating fabric combined with foods with added sugar such as syrup, condensed milk, ice cream, because it will increase total sugar consumption.
Regular blood sugar monitoring, especially in people with a history of diabetes, is necessary if you want to include fabric in the menu safely.
