Most fruits are sweet because they contain a lot of fructose, which is much sweeter than sugar. Fructose quickly absorbed by the body through fruits is eventually converted to glucose. Therefore, if you eat a lot of fruit at once or eat it as a meal at all, your blood sugar will inevitably rise sharply.
However, if you are a healthy person without diabetes, eating fruit does not significantly affect blood sugar control. In addition, it is recommended to eat a lot of fruits because they are rich in vitamins, minerals, and dietary fiber that are essential for our body. But if you have diabetes, the story is different. If you’re diabetic, eating just one or two apples can raise your blood sugar level by more than 300.
Diabetic patients should be careful when consuming fruits as they can cause high blood sugar levels. You should not eat more than half of an adult’s fist at any one time, 1-2 times a day, of any fruit. However, each fruit has different moisture and sugar content, so the proper amount of intake per serving varies depending on the type of fruit. It is recommended to consume about 1 unit (about 50 kcal of calories) of fruit within your daily caloric intake. The quantity corresponding to 1 unit is as follows.
1 serving of fruit
· Peach (Zodiacal): About 1/2 (150g)
· Peach (white peach): 2 small pieces (200g)
· Nectarines: 2 small pieces (200g)
· Watermelon: About 1 piece (250g)
· Melon: About 1/2 (120g)
· mandarin: About 2 pieces (120g)
· Orange: About 1/2 (100g)
· banana: About 1/2 (50g)
· apologize: About 1/3 (80g)
· ship: About 1/4 (110g)
· Kiwi: About 1 piece (80g)
· Strawberry: About 7 pieces (150g)
· Persimmon: About 1/3 (50g)
· tomato: 2 small (350g)
If your daily caloric intake is less than 1,700 calories, you can consume 1 unit of fruit, and if your daily caloric intake is 1,800 or more, you can consume 2 units. You can determine the right amount of fruit intake for you through consultation with your doctor or nutritionist.
In addition, if you grind the fruit and eat it as juice or juice, it can be absorbed more quickly by the body, causing blood sugar levels to soar. Therefore, chewing the fruit itself rather than liquid form is beneficial for blood sugar control. Eating raw, uncooked fruits with fibre will help your body absorb it slowly, which will help prevent spikes in your blood sugar levels.
Diabetics should not eat fruit as a meal replacement, but it is also not recommended to eat it as a dessert after a meal. After eating, the pancreas secretes insulin, a hormone that lowers blood sugar, because when you eat more fruits, your blood sugar rises again.