Effects of fructose
Fruits contain fructose - a natural sugar that when entering the body will be converted into glucose to provide energy. However, consuming too much fructose can cause the same effect as using too much refined sugar, increasing blood sugar and contributing to weight gain.
Risk of drug interaction
Some fruits, especially grapefruit and oranges, can interact with diabetes medication or blood pressure medication. When eating a lot of grapefruit while taking these medications, the drug's effectiveness may be reduced, thereby making blood sugar control less stable.
Easy to make blood sugar rise rapidly
People with diabetes should prioritize fresh whole fruits instead of dried fruits, jams or juices. Dried fruits often contain higher amounts of carbohydrates, sometimes also added sugar and less fiber, causing blood sugar to rise rapidly. Fruit juice, even without adding sugar, also carries similar risks because fiber-rich residues have been removed, making the fructose content in a glass of juice much higher than when eating whole fruits.
Causing digestive disorders
Some fruits rich in fructose or soluble fiber such as apples, pears, mangoes, grapes... if eaten a lot can cause bloating, abdominal distension or mild diarrhea. When the digestive system is disrupted, blood sugar control also becomes more difficult.
How to eat fruit safer
To take advantage of the nutritional benefits of fruits while still controlling blood sugar, people with diabetes should divide their diet into smaller portions, the total amount should not exceed 300 g per day. Prioritize fruits with low GI and high fiber such as apples, pears, guavas, plums, strawberries, grapes, blueberries or peach blossoms.
In addition, combining fruits with protein sources also helps slow down the blood sugar increase, such as eating apples with almond butter or mixing berries into unsweetened yogurt.
