Diabetes fears several fruits have been found, 6 fruits to eat frequently to help you get rid of diabetes. In recent years, as grandparents have grown older, they have gradually developed some minor health problems. In addition to having high blood pressure, grandfather was also diagnosed with diabetes in the past two years. Grandmother is fine, just needs to take some medication every day, while grandfather has to inject insulin every day. When at home, we often hear them complain, “Oh, having diabetes is really painful. Can’t eat this, can’t eat that.” Let’s talk about fruits, for example, ever since they got diabetes, they have been estranged from fruits.
Most fruits are high in sugar, even eating a little can cause blood sugar levels to remain high. But can’t diabetes patients eat fruits at all? Does having diabetes mean that you can’t eat any fruits for the rest of your life?
Actually, you can still eat fruits when you have diabetes. Fruits are very important for diabetes patients as they are rich in vitamins, dietary fiber, and trace elements. It is no exaggeration to say that no food can replace the position of fruits, not even vegetables.
However, fruits should not be consumed indiscriminately, and you should not consume as much as you want because some fruits have a high glycemic index, while others have a relatively low glycemic index.
Fruits like watermelon, dates, persimmons, longan, lychee, durian, soursop, and cantaloupe have relatively high glycemic indexes. Consuming these fruits in large quantities can easily cause blood sugar fluctuations. Therefore, it is advisable to eat fruits with low glycemic indexes instead, as these fruits have a lesser impact on blood sugar levels in diabetes patients. Below, we recommend 6 fruits that you can enjoy in the summer.
Green plums have a glycemic index of about 24. Green plums are rich in various vitamins such as vitamin C, vitamin E, as well as potassium, calcium, magnesium, among other minerals. These nutrients play an important role in maintaining the body’s normal physiological functions. Green plums are rich in organic acids such as citric acid and malic acid, which can regulate gastrointestinal function, promote the secretion of digestive juices, improve appetite, help eliminate fatigue, and enhance the body’s resistance.
Grapefruits have a glycemic index of about 25. Grapefruits are a nutritionally rich fruit containing a large amount of vitamin C, which has antioxidant properties that help the body resist damage from free radicals, enhancing immunity. In addition, grapefruits contain components similar to insulin, promoting the uptake and utilization of glucose by cells, helping to reduce blood sugar and lipid levels, which is very beneficial for diabetes patients. Moreover, their rich dietary fiber promotes intestinal peristalsis, increases fecal volume, prevents constipation, and maintains intestinal health.
Cherries have a glycemic index of about 22. Cherries are rich in iron, ranking high among fruits, which is important for preventing iron-deficiency anemia. Iron is an important component of hemoglobin, helping transport and store oxygen in the body. Moreover, cherries contain high levels of anthocyanins, natural antioxidants and anti-inflammatory substances that protect cardiovascular health, reduce the risk of cardiovascular complications in diabetes patients. Additionally, anthocyanins have certain eye protection effects, relieving eye fatigue and preserving vision.
Peaches have a glycemic index of about 28. Peaches have a delicious taste and are rich in nutrients. They are rich in pectin and dietary fiber, increasing satiety and reducing the intake of other high-calorie foods, aiding in weight and blood sugar control. Additionally, peaches have a high content of potassium, which helps maintain the normal function of the heart and muscles, regulates blood pressure, and prevents cardiovascular diseases.
Plums have a glycemic index of about 24. Plums contain a variety of amino acids that can clear the liver and promote diuresis, offering some protection to the liver. Their rich vitamin C not only enhances immunity but also promotes the synthesis of collagen to maintain skin elasticity and brightness, having certain beauty and anti-aging effects.
Avocados have a glycemic index of about 27. Avocados are rich in healthy unsaturated fatty acids such as oleic acid and linoleic acid, which can lower cholesterol levels in the blood, preventing cardiovascular diseases. They also contain abundant dietary fiber, vitamin B complex, and vitamin K, among other nutrients. Dietary fiber promotes intestinal peristalsis, prevents constipation; vitamin B complex is involved in energy metabolism and the normal function of the nervous system; vitamin K is essential for blood clotting and bone health.
While these fruits have relatively low glycemic indexes, it is important to pay attention to the quantity consumed. For diabetes patients, it is advisable to consume approximately 100 – 200 grams of fruits per day. Specifically, this is about the size of a fist.
In addition to fruits, it is important to be mindful of the intake of certain vegetables. Vegetables with strong sweetness, such as pumpkins, corn, tomatoes, taro, and sweet potatoes, should also be consumed in moderation as they contain high sugar content. Additionally, attention should be paid to staple foods as the starch in them can convert into sugar. Therefore, the portion size of staple foods per meal should be controlled to the size of a fist, and it is best to consume less porridge and consider whole wheat products or mixed grain rice.
Of course, the specific amount of food intake should be adjusted according to individual blood sugar control, weight, dietary structure, and other factors. Avoid consuming too much food at once and closely monitor blood sugar levels.
For friends with high blood sugar levels, apart from paying attention to diet, adequate exercise is also necessary. Based on individual physical condition and interests, choose suitable exercises such as walking, jogging, swimming, cycling, yoga, tai chi, etc.
Engage in at least 150 minutes of moderate-intensity aerobic exercise each week, evenly distributed over about 5 days with each exercise session lasting more than 30 minutes. Additionally, increase daily physical activity by walking more and taking stairs instead of elevators, reducing sedentary time.
Be sure to warm up adequately before exercising and perform proper stretching afterward to prevent injuries. Also, pay special attention to the timing of exercise, avoiding exercising on an empty stomach or when blood sugar levels are too high. It is generally recommended to exercise 1 – 2 hours after a meal.
Ensure 7 – 8 hours of high-quality sleep every day, as this helps with the body’s self-repair and hormonal regulation. Maintain a regular schedule, go to bed and wake up at the same time daily, which helps regulate the biological clock and has a positive effect on stabilizing blood sugar.
Procure a blood glucose monitor to easily monitor blood sugar levels at home. Depending on your condition and doctor’s advice, determine the frequency of blood sugar monitoring, such as measuring fasting and postprandial blood sugar daily or periodically measuring glycated hemoglobin. Record each measurement of blood sugar to analyze the trend and provide a basis for adjusting the treatment plan.
