fabric is a tropical fruit loved by many people for its sweet taste and rich in nutrients such as vitamin C, fiber and minerals. However, according to information from Harvard Health Publishing, for people who need to control blood sugar such as people with diabetes or prediabetes, eating fabric so as not to cause a sudden increase in blood sugar is something to note.
fabric has an average glycemic index (GI) of 43 to 55, belonging to the average group, due to its fairly high natural sugar content (about 15-20g of sugar per 100g of fruit). Eating too much fabric or on an empty stomach can easily cause blood sugar levels to increase rapidly, making it difficult to control blood sugar.
How to eat fabric without spiking blood sugar
1. Eat in moderation, control portion sizes
According to nutritionist Kathy Mc Manus at Harvard Health Publishing, a serving of fabric about 5-6 fruits (about 100g) is enough to enjoy the flavor without significantly increasing blood sugar. Do not eat too much at the same time.
2. Eat fabric with protein or healthy fats
Eating fabric with foods containing protein (such as nuts, unsweetened yogurt) or good fats (such as walnuts, chia seeds) helps slow down the absorption of sugar, limiting rapid increases in blood sugar.
3. Eat cloth after main meals or snack with green vegetables
Eating fabric after meals helps slow down the absorption of sugar. In addition, combining with green vegetables with a lot of fiber helps slow down the digestion and absorption of glucose.
4. Avoid eating fabric when hungry or eating late
When on an empty stomach, sugar in the fabric is easily absorbed, causing a sudden increase in blood sugar. It is best to avoid eating fabric at this time.
