Dragon fruit mainly contains natural sugar carbohydrates such as glucose and fructose. When digested, these sugars are quickly absorbed into the blood and increase glucose levels.
A study on blood sugar reactions after eating foods containing dragon fruit showed that participants' blood sugar levels increased for about 15-30 minutes after consumption and then gradually decreased afterwards.
This shows that even without the strong sweetness of mango or grape, dragon fruit can still create a rapid hyperglycemic reaction in a short time.
An important factor that sometimes increases blood sugar in dragon fruit is the amount of food and processing method.
Nutrition experts say that when eating whole dragon fruit with a moderate portion (about 100-150g), the blood sugar load is usually low.
But when eating more or using it in the form of smoothies or juices, the amount of fiber is reduced and sugar is absorbed faster.
Fiber plays an important role in slowing down glucose absorption. When dragon fruit is ground or juiced, most of the fiber structure is broken, causing sugar to enter the blood faster.
Fruit ripening is a factor that is often overlooked but can affect blood sugar. When dragon fruit is ripe, a part of the starch and complex carbohydrates in the fruit are converted into simple sugars that are easier to absorb.
Although it can increase glucose after eating in some cases, many studies still show that dragon fruit is beneficial for metabolic health.
Soluble fiber in dragon fruit helps slow down sugar absorption, while antioxidant compounds can help improve insulin sensitivity.
To take advantage of the nutritional benefits of dragon fruit without causing a sharp increase in blood sugar, nutrition experts recommend:
Eat whole dragon fruit instead of juice;
Limit portion sizes to about 100-150 g per time
Combine with protein or healthy fats such as yogurt, nuts or beans;
You should not eat dragon fruit when completely hungry.
These methods help slow down glucose absorption and stabilize blood sugar.
