- 1 pound of fruit per day, just in line with the dietary guidelines recommended amount, not too much.
- most fruits are blood sugar friendly, you can eat with confidence.
- A few fruits have a strong ability to raise blood sugar, so healthy people should control themselves not to eat more, and special people should eat less or not.
Many studies have proven that eating more fruits properly can help prevent many chronic diseases including type 2 diabetes.
In a study published in the top journal BMJ in 2020 by Professor Zheng Jui-Sheng’s research team at Westlake University, their team, along with more than 40 nutritionists from eight European countries, worked as a team for five years to analyze blood samples from 10,000 diabetic patients and 13,000 healthy people to prove that more fruit and vegetable intake is beneficial in preventing type 2 diabetes from the perspective of blood nutrient markers.
The study also found that consuming an additional 66g of fruits and vegetables per day was associated with a 25% reduction in the risk of diabetes.
A recent Australian study in June 2021 found that people who ate two servings of fruit per day (one serving was about 80g) were 36% less likely to develop type 2 diabetes than those who ate less than half a serving of fruit. However, this benefit was not present if drinking in juice.
Based on the many benefits of vegetables and fruits, the 2016 edition of the Dietary Guidelines for Chinese Residents also recommends that you eat enough fresh fruit of 200-350g every day (note: fruit juice is not a substitute for fresh fruit).
But in fact, people still eat too little fruit, and the “Chinese Residents’ Dietary Guidelines Research Report 2021” points out that the average daily fruit intake of China’s residents is far below the recommended standard, and the higher intake of urban residents is only 55.7 grams/day ……
Therefore, we should still review our daily diet structure and try to make up for it if we don’t eat enough fruit.
Here we remind you that the dietary guidelines say 200-350 grams refers to the weight eaten, while the weight we all say is the raw weight of the fruit, including the edible part and the inedible part.
Considering that the edible part of most fruits is 70%-80%, eating one pound of fruits every day is almost the recommended intake of the guidelines.
Backstage message that fruit on the pound to eat friends, if the fruit eat more, reduce refined carbohydrate (white rice, buns, pastries, etc.) intake, both healthy and control the overall calorie intake.
Will blood sugar skyrocket if I eat more than I should?
Most fruits have low glycemic index and are safe
When it comes to the effect of fruits on blood sugar, we need to understand the concept of Glycemic index (GI) first.
Glycemic index, a concept developed in diabetes research, measures the speed and ability of carbohydrates in food to raise blood sugar, and is mainly used to guide a reasonable diet for diabetics, but it also has reference significance for the diet of healthy people.
The glycemic index ≥70 is high glycemic index food, such food enters the gastrointestinal tract, digests quickly, converts into glucose quickly, and raises blood sugar rapidly; 56-69 is medium glycemic index food; ≤55 is low glycemic index food, digests slowly, converts into glucose slowly, and raises blood sugar slowly.
[Glucose that can be absorbed directly by the body without digestion is the standard control food, and the glycemic index is set at 100 for eating 50 g of glucose. other foods are eaten with 50 g of digestible carbohydrate by weight, and the glycemic index is measured against glucose].
It has been established that high glycemic index foods are an independent correlate of increased incidence of type 2 diabetes, gestational diabetes and cardiovascular disease.
Don’t worry yet, although fruits are sweet, most of them do not have a high glycemic index.
As a reminder, even for foods of the same species, the glycemic index can be affected by a variety of factors such as variety, origin, and ripeness. At the same time, there are differences in the glycemic response of each person, and the glycemic response to the same food is different for different people in different states.
Specifically, it is best to decide which fruit you should eat based on your glycemic response to different fruits~
Most fruits have a glycemic index of less than 56, which is a low glycemic index fruit. Moreover, we all pay attention to the diversity of fruits we eat, and we don’t have the situation of catching fruits with high glycemic index and eating them all the time.
In addition, the dietary fiber in the fruit will have a sense of satiety, so we are not so easy to “burst liver “Eat too much fruit.
Really “burst liver “Eat fruit? Pay attention to the glycemic load
Glycemic index mainly takes into account the “quality” of sugar in fruits ” and does not take into account the “quantity” of food portions eaten on a daily basis ” take into account.
Watermelon glycemic index 72,100 grams of watermelon in digestible carbohydrates only 6.6 grams, to reach the standard of eating 50 grams of digestible carbohydrates, almost to eat a pound and a half of watermelon.
The glycemic index of steamed bun is 88, 100 grams of steamed bun is about 45 grams of digestible carbohydrates, to reach the standard of 50 grams of digestible carbohydrates, a steamed bun is enough.
Eating a pound and a half of watermelon is a bit difficult, and eating a steamed bun also requires eating some more vegetables, the latter of which even slightly exceeds the former in terms of blood sugar boosting effect.
This is where Glycemic Load (GL) steps in, which truly reflects the effect of the total amount of carbohydrates in the food eaten on blood sugar.
Glycemic Load and Glycemic Index formula: Glycemic Load/100g of food = Glycemic Index x % digestible carbohydrates
【For the convenience of calculation as well as equal comparison among different foods, the glycemic load of 100 grams of edible food is generally calculated. The actual glycemic load of food intake should be converted according to the ratio of actual weight intake to 100 g.]
≥20 are high glycemic load foods, such foods have a high impact on blood sugar.
11-19 are medium glycemic load foods.
≤10 is low glycemic load food, such food has less effect on blood sugar.
Note: 1. Total carbohydrate and insoluble dietary fiber data were calculated with 100 g of edible fruits. 2. Insoluble dietary fiber of Sakya was not found, so the total carbohydrate was used to calculate the glycemic load for the time being. |Data source: Reference [1][6]
At present, the fruits with available data have not entered the ranks of high glycemic load, and most of them are still in the ranks of low glycemic load and can be eaten with confidence.
Some fruits have changed in specific gears because of their own sugar content: the
High glycemic index pineapple honey was downgraded to medium glycemic load fruit, and cantaloupe and watermelon were downgraded to low glycemic load fruit.
Coconut, dates, durian, hawthorn, banana, plantain, and sakura with low glycemic index became medium glycemic load fruits because of their high sugar content.
No matter how the gears change, pineapple honey steadily ranks as the dual champion of fruit glycemic index and glycemic load NO. 1.
Can too much fruit cause a blood sugar shock?
For healthy people, or more accurately people with normal blood sugar metabolism, eating more fruit does not “disrupt” the The metabolic process of blood sugar.
The dietary fiber in fruit makes the carbohydrates raise blood sugar more moderately, unlike the added and free sugars in foods such as cookies, desserts and juices that have such a strong impact.
The satiety of the fruit itself is also less likely to make us overeat.
The normally working blood sugar maintenance system is still relatively strong, maintaining the dynamic balance of blood sugar on a daily basis. Even if we eat a little more fruit, that blood sugar maintenance system will increase the secretion of insulin through various pathways such as hormones and nerves to metabolize the increased sugar in blood sugar.
But if you are eating enough calories that your body needs and then eat more fruit or two pounds of high glycemic load fruit per day, then you must
will! become! Fat!
And obesity itself can lead to a variety of metabolic diseases, including diabetes.
For pregnant women, pre-diabetics and diabetics who need to control their blood sugar and other special groups, it is true that they should not eat too much fruit.
For pregnant women, insulin sensitivity decreases after mid-pregnancy, and it is not easy to maintain normal blood sugar stability, so it is easy to increase the risk of gestational diabetes if you always eat too much fruit during this special period. Note that it is an excessive amount of fruit! Eating fruits in moderation can help reduce gestational diabetes.
The program of blood glucose metabolism is already buggy, you still lose the code to increase the amount of computing, blood glucose is sure to skyrocket, once the blood glucose is out of control, diabetes-related complications will either kill you, or the quality of life is downgraded to more painful than life ……
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