Dragon fruit contains high levels of fiber, which helps slow the absorption of sugar into the bloodstream. According to research from the US National Institutes of Health (NIH), the fiber in dragon fruit has the ability to prevent spikes in blood sugar after eating.
By slowing down the digestion and absorption of carbohydrates, the fiber in dragon fruit helps keep blood sugar levels more stable.
In particular, for people with type 2 diabetes, dietary fiber supplementation has been shown to reduce the risk of diabetes-related complications.
In addition, dragon fruit is rich in antioxidants, including compounds such as betalains, flavonoids and vitamin C. According to the World Health Organization (WHO), these antioxidants help reduce inflammation and protect cells from damage caused by free radicals. In people with diabetes, inflammation and oxidative stress often increase, causing damage to beta cells in the pancreas - the organ that produces insulin.
Supplementing with dragon fruit can help protect the pancreas and maintain stable insulin function, thereby helping to effectively control blood sugar levels.
Dragon fruit can help improve insulin sensitivity. This means that the insulin in the body works more effectively, helping the body use glucose better and reducing the risk of sugar accumulation in the blood. As a result, people with diabetes or those at high risk can control their blood sugar better when eating dragon fruit regularly.
Regarding usage, dragon fruit should be eaten fresh or added to salads and smoothies without adding sugar. Avoid consuming dragon fruit with fruits with high sugar content to avoid increasing blood sugar.
Experts from the American Diabetes Association recommend that dragon fruit be consumed as part of a diet high in fiber, low in sugar, and low in saturated fat to aid in blood sugar management.
For people with diabetes, eating about 100-150 grams of dragon fruit (equivalent to half a fruit) at a time is reasonable to maintain a positive effect on blood sugar without causing hyperglycemia.
One thing to note is that you need to choose dragon fruit that is ripe and not crushed, because overripe dragon fruit will have a higher sugar content. According to recommendations from nutrition experts, the amount of sugar from ripe fruit will increase due to the natural decomposition process.
Therefore, if you want to effectively lower blood sugar, you need to choose ripe dragon fruit and eat a moderate amount.
