Fruits are an important source of vitamins, minerals, antioxidants and fiber for the body. However, fruits still contain natural sugars.
But instead of completely abstaining from fruits, choosing the right type of fruit and eating habits will help take advantage of nutritional benefits while limiting rapid blood sugar spikes.
First of all, you should prioritize eating whole fruits instead of drinking juice. When eating whole fruits, the fiber in the fruit helps slow down the digestion and absorption of sugar. Conversely, juice often loses most of the fiber, and it is also very easy to drink a large amount of fruit in a short time, causing the amount of sugar introduced into the body to increase significantly.
Mixed smoothies with fruit flesh can retain more fiber than juice, but still need to control portion sizes and should not add sugar, condensed milk or syrup.
Besides, it is necessary to pay attention to the diet. A fruit with a sugar content that is not too high, but eating too much can still increase the total amount of carbohydrates.
Therefore, fruits should be divided into moderate portions instead of eating a large amount at the same time. Berries, apples, pears, guavas, or citrus oranges are often fiber-rich choices and more suitable when blood sugar control is needed.
Another useful principle is to combine fruits with foods containing protein or healthy fats, such as eating a serving of fruit with unsweetened yogurt or a few nuts. This combination can help make the meal more balanced and slow down carbohydrate absorption.
You should limit eating dried fruits, sugared fruits, and fruit desserts with added sugar.
Controlling blood sugar does not mean eliminating fruits from the diet. Eating whole fruits, choosing the right type, controlling portion sizes and limiting added sugar are important principles.
For people undergoing diabetes treatment, the amount of fruit and eating time should be adjusted based on the overall diet and the actual blood sugar index of each person.
