To drink fruit juice without increasing blood sugar, you should first choose fruits with a low glycemic index (GI), such as grapefruit, pomegranate, guava, strawberries, blueberries, green apples... These fruits contain less natural sugar and are rich in fiber, helping sugar absorb more slowly into the blood. For example, unsweetened guava juice has been shown to help control blood sugar thanks to its high content of vitamin C and polyphenols - compounds with antioxidant and anti-inflammatory properties.
You should drink pure juice, without adding sugar or syrup. Many bottled products on the market contain large amounts of refined sugar, making the body susceptible to sudden insulin spikes. In addition, limit the branching off of fruit because it is a source of fiber that helps slow down the absorption of sugar.
In addition, combining juice with meals rich in protein or healthy fats also helps slow down the absorption of glucose. Drinking a small glass of apple juice with a few almonds will help stabilize blood sugar better than drinking it on an empty stomach. According to nutritionists, combining foods rich in fiber and protein helps control blood sugar after eating more effectively.
Finally, you should only drink a moderate amount, about 120150ml/time, without drinking water instead. Although it is a natural fruit juice, drinking too much can also cause unwanted increases in blood sugar.
Drinking fruit juice properly includes choosing the right fruit, without added sugar, keeping fiber and using it in reasonable amounts as the "key" to enjoying nutritional benefits without worrying about increasing blood sugar.
