【Fan Mail】Wang Xiaoming (alias)’s father recently suffered from constipation for three days, which is a worrying situation for him. His father has diabetes and cannot eat fruits at will, only choosing those types with minimal impact on blood sugar. Usually, the fruits he buys for his father are mainly cucumbers and tomatoes, as these two fruits are very helpful in maintaining his father’s stable blood sugar.
However, when his father’s constipation problem became severe, Wang Xiaoming decided to find some fruits that would be more helpful in relieving constipation. One day, he went to a local fruit stall to seek the owner’s advice. The owner enthusiastically introduced him to a fruit he had never tried before – pomegranate. Although pomegranates are relatively small, the owner strongly recommended them, saying that they are not only delicious but also rich in antioxidants, helpful in anti-aging, and reportedly can lower blood sugar levels. So, are fruits really safe for diabetes patients?
【Doctor’s Reply】Although pomegranates contain some sugar, their fructose content is relatively low, and they are rich in fiber, which can promote intestinal peristalsis and relieve constipation. More importantly, pomegranates are believed to have the potential to lower blood sugar because they contain some components that help regulate blood sugar. Of course, everyone’s constitution is different, so it is best to consult a doctor’s advice before adding new fruits to your diet.
Recently, the British Medical Journal published a study on the impact of fructose on blood sugar, highlighting six fruits that are particularly effective in lowering blood sugar, including apples. In this article, I will delve into these six fruits, discussing their effects on blood sugar control and some other fruits that are beneficial for lowering blood sugar.
Apples:
Apples are a common fruit rich in fiber and antioxidants, such as vitamins. Research has found that the fructose in apples can help lower blood sugar levels and slow down the rate of blood sugar rise. Apples also contain a polyphenol called phytochemicals, which have the potential to combat diabetes.
Blueberries:
Blueberries are rich in antioxidants, such as anthocyanins, with the potential to alleviate diabetes symptoms. Studies have shown that blueberries can improve insulin sensitivity, help lower blood sugar levels, and reduce chronic inflammation, benefiting the cardiovascular health of diabetic patients.
Strawberries:
Strawberries are also rich in antioxidants and fiber, helping to control blood sugar. They can slow down the absorption rate of sugar in food and enhance insulin effectiveness. Strawberries are also rich in vitamins, aiding in reducing oxidative stress caused by diabetes.
Oranges:
Oranges are rich in vitamins and fiber, very helpful in stabilizing blood sugar levels. Certain compounds in oranges can also increase insulin sensitivity, reducing insulin resistance and improving blood sugar control.
Red Grapefruit:
Red grapefruits have the effect of reducing insulin resistance and enhancing insulin sensitivity. They are rich in antioxidants and fiber, helping control blood sugar levels. If you are taking certain medications, consult your doctor before consuming red grapefruits as they may interact with some medications.
Peaches:
Peaches are rich in vitamins and fiber, slowing down the absorption of sugar in food. They are also rich in natural fructose, providing lasting energy without causing sharp fluctuations in blood sugar levels.
In addition to these six fruits, there are other fruits that are beneficial for lowering blood sugar. For example, kiwis, grapefruits, pears, and pomelos are also rich in fiber and antioxidants, helping to control blood sugar. Whatever fruit you choose, pay attention to the amount consumed to avoid excessive fructose intake, which may have adverse effects on blood sugar.
Other Important Dietary and Lifestyle Factors:
Control Carbohydrate Intake:
In addition to fruits, the intake of carbohydrates also needs to be carefully controlled. Choosing high-fiber, low-sugar carbohydrate sources such as whole wheat bread, oats, and brown rice can help stabilize blood sugar levels.
Control Pre- and Post-Meal Blood Sugar:
Eating separately and regularly can help disperse blood sugar spikes. Taking a post-meal walk or light exercise can also help control postprandial blood sugar.
Focus on Protein Intake:
Reasonable protein intake can help maintain satiety and slow down the rate of blood sugar rise. Choose low-fat, high-quality protein sources such as chicken breast, fish, legumes, and nuts.
Control Food Cooking Methods:
Avoid excessive frying and high-fat foods, choose healthy cooking methods such as steaming, baking, boiling, or making salads.
Maintain Moderate Exercise:
Exercise helps improve insulin sensitivity and lower blood sugar levels. At least 150 minutes of aerobic exercise per week and some strength training are crucial for diabetes management.
Control Weight:
If you are overweight or obese, losing weight can significantly improve diabetes control. A balanced diet and regular exercise can help achieve this goal.
Regularly Monitor Blood Sugar:
Regular blood sugar monitoring is essential for understanding your diabetes control. This can help you and your doctor adjust the treatment plan to ensure that your blood sugar remains within the appropriate range.
Fruits can play a positive role in reducing blood sugar, but should not be the sole reliance for diabetes management. A comprehensive healthy diet and lifestyle are key to ensuring good blood sugar control. If you have diabetes or risk factors for diabetes, be sure to consult a doctor to create a personalized treatment plan to ensure optimal health maintenance. Through comprehensive health management, you can better manage diabetes and improve your quality of life.
Most importantly, a balanced and diverse diet is crucial for diabetes management. Fruits are part of a healthy diet but need to be combined with other foods such as vegetables, whole grains, healthy proteins, and healthy fats to ensure comprehensive nutrient intake. Additionally, if you have diabetes or other health issues, be sure to consult a doctor or registered dietitian to develop a dietary plan tailored to your individual needs.
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