Grapes increase blood sugar but are not foods to avoid
Grapes are a fruit rich in vitamins and antioxidants, but also contain a relatively high amount of natural sugar. Therefore, after eating grapes, most people's blood sugar increases to a certain extent.
According to an article by health journalist Vanessa Caceres, one cup of grapes contains about 15 grams of natural sugar. This makes controlling portion sizes particularly important, especially for people with diabetes.
However, experts believe that grapes are not foods that need to be removed from the diet.
Nutrition expert Aviv Joshua - Master of Nutrition, Registered Nutritionist in the US - said that people with diabetes can still eat grapes if they control their diet and combine them with protein or healthy fat-rich foods to slow down the process of sugar absorption into the blood.
The recommended serving is about half a cup, equivalent to 15 grapes. Patients can eat grapes with low-fat cheese, unsweetened yogurt or a handful of nuts to limit post-eating hyperglycemia.
Experts also note that fresh grapes should be prioritized instead of grape juice, raisins or grape jam. The processing process increases the sugar content, while reducing the amount of fiber, causing blood sugar to rise faster after use.
Rich in vitamins, antioxidants and beneficial for cardiovascular health
Not only providing natural sugar, grapes also contain a lot of vitamin C, vitamin K, potassium and magnesium. These are all important nutrients for the immune system, bone health, muscles and cardiovascular activity.
In particular, grapes contain resveratrol - an antioxidant compound widely studied for its anti-inflammatory properties and support for protecting the cardiovascular system.
Dr. Frank Hu - Professor of Nutrition and Epidemiology at T.H. Chan School of Public Health, Harvard University (USA) - commented: "Full-flesh fruits contain fiber, vitamins and many beneficial compounds. For most people with diabetes, it is not important to avoid fruits but to choose a suitable diet in a balanced diet.
In addition to supporting cholesterol and blood pressure control, some studies also show that grapes can contribute to improving the gut microbiome and protecting the skin from the harmful effects of ultraviolet rays.
To increase nutritional value, grapes can be combined in vegetable salads, fruit salads, smoothies or chicken salads. In addition, frozen grapes are also a snack that helps cool down in hot sunny days while still providing many nutrients.
Experts recommend that people with diabetes should not be too concerned when eating grapes. It is important to maintain a reasonable diet, prioritize fresh fruits and combine them with protein or healthy fat-rich foods to effectively control blood sugar.
