Plums have a glycemic index (GI) of about 3050 depending on the type, belonging to the low to medium group. However, eating a lot of plums or eating them on an empty stomach can cause blood sugar levels to increase rapidly due to the faster absorption of sugar from plums than usual.
Here is how to eat plums without increasing blood sugar shared by Harvard Health Publishing:
1. Eat in moderation, control portion sizes
According to nutritionist Kathy Mc Manus (Harvard Health Publishing), a serving of 3-4 small plums is reasonable, helping to provide nutrients without causing blood sugar to spike.
2. Eat plums with protein or healthy fats
Eating plums with foods rich in protein (such as unsweetened yogurt, almonds) or good fats (such as butter, olive oil) helps slow down the absorption of sugar, stabilize blood sugar.
3. Eat plums after main meals or combine with green vegetables
Eating plums after meals or combining them with fiber-rich green vegetables helps slow down the digestion and absorption of glucose.
4. Avoid eating plums when hungry or eating late
When on an empty stomach, sugar from plums will be absorbed quickly, causing blood sugar to spike, especially dangerous for people with diabetes.
Dr. Sarah Hallberg - a clinical nutritionist at Indiana University - said that portion control and combined with the right foods help people with diabetes enjoy sweet fruits without affecting blood sugar.
