A common mistake is to put 3-4 types of fruit in a juicer, then drink a large glass because you think "natural sugar" does not affect blood sugar.
In fact, when pressed, a large amount of fruit can be concentrated into a serving of a very easy-to-drink drink. Meanwhile, users almost do not feel full corresponding to the amount of carbohydrates they have ingested.
Therefore, if you want to make juice, the first principle is not to turn many fruits into a single drink.
A reference recipe is cucumber + celery + a small serving of green apples + lemon, without adding sugar, honey or syrup.
You can use about a small cucumber, a moderate amount of celery, a quarter to half an apple and a few drops of lemon. Blend or squeeze and add water if needed instead of adding fruit to increase sweetness.
This combination helps reduce the proportion of fruit in drinks, while adding vegetables to the diet. However, this is still juice and should not be considered equivalent to a whole vegetable diet.
WHO says vegetables and fruits provide fiber, vitamins, minerals and many beneficial plant compounds. But the organization also emphasizes the diversity and level of processing of foods in an overall diet.
If choosing between squeezing juice and grinding the flesh, the grinding method has the advantage of retaining more fiber.
Fiber slows down the digestion and absorption of carbohydrates. People with diabetes prioritize carbohydrates that are undercooked and rich in fiber.
Therefore, you can make a low-sugar vegetable smoothie including cucumbers, a little apple, green leafy vegetables and filtered water; grind it finely instead of filtering out the pulp.
Do not give ripe bananas, mangoes, grapes or many sweet fruits at the same time just to make drinks easier to drink. If you want to use these fruits, you should eat whole fruits with an appropriate portion to easily control carbohydrate levels.
Juices and smoothies can contain a lot of carbohydrates, sugar and energy in a relatively small amount of drinks; therefore, people with diabetes should prioritize whole fruits.
Honey, brown sugar, rock sugar or syrup all increase the amount of sugar in drinks.
Therefore, a more suitable juice recipe for people with diabetes is not to find a "hypoglycemic" fruit, but to reduce fruit intake, not add sugar, prioritize vegetables and control portion sizes.
