Ring fruits contain a lot of fructose and glucose, which are easy to absorb carbohydrates. Eating too much or on an empty stomach will cause blood sugar levels to suddenly increase because the body absorbs it quickly.
How to eat longan without increasing blood sugar
1. Portion control
According to nutritionist Emily Jonas, a reasonable serving of longan is about 6-8 small fruits (about 100g) to avoid excessive increase in blood sugar.
2. Eat longan with protein or healthy fats
Combining longan with protein-rich foods such as almonds, unsweetened yogurt, or healthy fats such as butter helps slow down the absorption of sugar, stabilizing blood sugar levels.
3. Avoid eating longan when hungry
You should eat longan after main meals or with foods rich in fiber to limit the rapid absorption of sugar into the blood.
Dr. Sarah Hallberg - a nutritionist at Indiana University - said that controlling portion sizes and combining the right foods helps people with diabetes enjoy sweet fruits without negatively affecting blood sugar.
Dates are a nutritious fruit that needs to be eaten properly to control blood sugar well, especially for people with diabetes. Controlling your intake, eating with foods rich in protein and fat and avoiding eating when hungry are effective ways to enjoy the sweetness of longan without worrying about spikes in blood sugar.
