Fresh fruits are a rich source of natural vitamin C, which helps strengthen the immune system, support metabolism and protect the body from oxidative stress. For people with diabetes, adding vitamin C through increasing fresh fruit to their meals requires careful consideration of the type of fruit, time of eating and portion sizes.
People with diabetes should prioritize fruits with a low to medium glycemic index (GI), rich in fiber and vitamin C such as oranges, grapefruits, tangerines, strawberries, kiwis, guava... These types both provide a high vitamin C content and do not cause blood sugar to increase suddenly. For example, grapefruit and oranges contain a large amount of vitamin C but are rich in soluble fiber, which helps slow down the absorption of sugar.
dividing the portion of fruit into smaller portions is an effective way. People with diabetes should not eat a lot of fruit at one time but should divide it into 12 small portions per day, combined with snacks to keep blood sugar levels stable. A serving is usually the size of a small handful or a medium. This is a way to help supplement vitamin C regularly while still controlling energy intake.
Combining fruit with protein or healthy fats is also a good strategy. For example, eating mulberries with unsweetened yogurt, or guava with a few nuts helps slow down the absorption of sugar. This is especially helpful for people with easily fluctuating blood sugar.
People with diabetes should prioritize whole fruit over juice. Because juices often lose a lot of fiber, making sugar absorb faster. Fresh fruits contain vitamin C and help create a feeling of fullness for longer.
Finally, it is necessary to monitor the body's reaction to each type of fruit to make appropriate adjustments. When knowing how to choose and distribute properly, people with diabetes can completely increase fresh fruit in their diet to supplement vitamin C safely and effectively.
