Jujube is also known as red date or black date. Jujube is rich in vitamin C, fiber, and antioxidants such as flavonoids and polyphenols. These nutrients have the effect of protecting cells, improving immunity, and fighting inflammation.
However, jujubes, especially when dried, are high in natural sugars, which can cause blood sugar to rise rapidly after consumption if not controlled.
According to the World Health Organization (WHO), consuming foods high in sugar can easily increase blood sugar, especially in people at risk of diabetes. Therefore, it is important to pay attention to dosage and combination methods to optimize the health benefits of jujube without significantly increasing blood sugar levels.
How to eat jujube without increasing blood sugar:
Limit your intake: Jujubes should be consumed in moderation. According to the American Diabetes Association (ADA), adults should eat about 20-30 grams of jujubes (equivalent to 2-3 small fruits) per day to enjoy health benefits without increasing blood sugar levels too much. Eating too many jujubes at once can cause a sudden spike in blood sugar levels.
Combine with foods rich in fiber and protein: To reduce the risk of hyperglycemia, jujube can be combined with foods rich in fiber and protein such as chia seeds, walnuts, or unsweetened yogurt. Fiber and protein help slow down the absorption of glucose into the blood, preventing sudden increases in blood sugar.
Meals rich in fiber and protein can lower the glycemic index of foods consumed together, helping to stabilize blood sugar levels.
Avoid eating jujubes when hungry: When eating jujubes when hungry, the natural sugar content in jujubes can be easily absorbed into the blood without being regulated by the stomach, causing a rapid increase in blood sugar. According to nutritionists, it is best to eat jujubes after main meals or combine them with snacks containing fiber and protein.
Use fresh jujubes instead of dried jujubes: Dried jujubes often have a higher natural sugar content due to the loss of water during the drying process, which concentrates the sugar content.
Fresh fruits tend to have a lower glycemic index than dried ones, thanks to their higher water content which helps slow the digestion of sugar.
When consumed properly, jujubes provide many health benefits without significantly raising blood sugar levels. Jujubes have the ability to boost immunity, reduce inflammation, and provide quick energy.
Antioxidant compounds in jujubes such as flavonoids may help protect cells from damage and prevent chronic diseases, according to research from the World Health Organization.
