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There are several types of fruit that can immediately raise your blood sugar level and if you have diabetes or are at risk of developing it before a genetic history you need to take precautions before eating.
According to the Healthline medical site, there are 6 types of fruit that instantly raise blood sugar levels, namely:
1_ mango
2_ bananas
3- Grapes
4- Melons
5- Figs
6- Dates
According to WebMD, this fruit contains carbohydrates, a natural form of sugar called fructose, which can raise blood sugar levels, but can still be part of your eating plan, as it is full of vitamins and minerals. And powerful plant compounds.
Eating fruit can reduce the risk of heart disease, cancer, and stroke and improve overall health, which is important because diabetes is associated with a higher risk of heart disease and other problems.
Many fruits are also high in fiber, and the fiber slows digestion, which helps prevent blood sugar levels and makes you feel full, which helps you maintain a healthy weight.
How does fruit affect blood sugar?
Since they contain carbohydrates, fruits raise blood sugar. So it is important to count the carbohydrates you eat and balance them with medications, diet and lifestyle choices, if you have trouble keeping your blood sugar in check, tell your doctor right away.
One serving of fruit contains 15 grams of carbohydrates, but the serving size can be very different depending on the type of fruit. For example, 15 grams of carbohydrates from:
1/2 apple or medium banana
1 cup of blackberries or cranberries
3/4 cup of blueberries
1 1/4 cup whole strawberries
1 cup diced watermelon
1/8 cup of raisins
Carbohydrates aren’t the only number to consider.
The glycemic index (GI) measures how food affects blood sugar and low-level foods increase it slowly, those on the scale increase it rapidly.
Eating low-blood sugar foods can help you control your blood sugar, but it may not always be good for you, and a piece of candy and a cup of brown rice can have the same glycemic index value. be sure to keep nutrition in mind. When choosing what to eat.
A large serving of a food with a low glycemic index usually raises blood sugar as much as a small amount of a food with a high glycemic level, so experts also use the glycemic load (GL), which is a measure that includes the portion size plus the GI number. , To provide more details on these effects.
For example, an orange has a glycemic index of 52 while a glycemic index is 4.4, which is low, and a bar with a glycemic index of 55 can have a GL of 22.1, which is high.
Healthy ways to eat fruit
Small steps can make a big difference to your blood sugar levels. Be sure to:
Watch the portion sizes, especially with dried fruit. Two tablespoons of raisins contain the same amount of carbohydrates as a small apple.
Choose fresh or frozen fruit when you can. Processed fruit such as apple juice and canned fruit in a syrup or juice often contain more carbohydrates and can raise your blood sugar higher than fresh fruit.
When eating dried or processed fruit, check the label. A lot of sugar added and the portions can be very small.
Don’t drink fruit juices. It’s high in carbs: Eight ounces of apple juice contains 29 grams of carbs.
And it doesn’t contain fiber to slow digestion and prevent high blood sugar like whole fruit. Research also links the consumption of lots of fruit juice to an increased risk of type 2 diabetes.
Spread the fruit throughout the day. Instead of two meals for breakfast, eat one for breakfast and the other for lunch or as a snack.
The healthiest fruits for diabetics
All fruits contain vitamins, phytochemicals, and other things that make them good for you. But some are more likely to reduce the chances of developing chronic diseases:
blackberries. One cup of raw berries contains 62 calories, 14 grams of carbohydrates and 7.6 grams of fiber.
Strawberry: One cup of whole strawberries contains 46 calories, 11 grams of carbohydrates, and 3 grams of fiber.
Tomatoes: One cup of chopped or sliced tomatoes contains 32 calories, 7 grams of carbohydrates and 2 grams of fiber.
Oranges: One medium orange contains 69 calories, 17 grams of carbohydrates and 3 grams of fiber.
Low index fruits
The fiber in fresh fruit helps keep most of it at a low level on the GI scale (55 or less). Examples included:
An Apple
Orange
banana
Mango
Pear
Fruits with a high glycemic index
Some fruits are found at the upper end of the GI scale (70 or higher). These include:
pineapple
Watermelon
.
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