Many people eat fruit daily for their health. In fact, fruits contain various nutrients such as vitamin C, vitamin E, and flavonoids. However, eating fruit after a meal can actually raise blood sugar levels and be harmful to health. What is the reason for this?

◇Risk factors for inducing diabetes and obesity

Eating fruit after a meal causes a rapid increase in blood sugar levels, putting stress on the pancreas and increasing the risk of developing diabetes. The pancreas secretes insulin when food enters the body. Insulin absorbs glucose in the blood into cells to be used as energy, and the remaining glucose is converted into fat to return blood sugar levels to pre-meal levels. It takes about two hours for blood sugar to return to pre-meal levels, but if fruit is eaten immediately after a meal, the pancreas must secrete insulin again. This repeated overexertion of the pancreas increases the risk of diabetes.

It can easily lead to obesity. Consuming a lot of fruit after meals causes a rapid increase in blood sugar, which not only stimulates the pancreas to secrete more insulin but also promotes fat synthesis in the body, increasing blood lipids and body fat. In particular, fructose, which is abundant in fruit, is absorbed faster than glucose, and overeating it can lead to fat accumulation in the liver.

◇Should be consumed 3 to 4 hours after a meal

Therefore, it is best to consume fruit either one hour before a meal or 3 to 4 hours after a meal. Eating fruit one hour before a meal increases the absorption rate of nutrients from the fruit. Additionally, feeling full can reduce the amount of food intake, which can have a dieting effect. If you want to eat fruit after a meal, it is better to wait 3 to 4 hours. By that time, blood sugar levels will have returned to pre-meal levels, and the pancreas can secrete insulin again without being overwhelmed. When choosing fruit, checking the glycemic index is also a good method. The glycemic index quantifies how much a food raises blood sugar levels after consumption. A glycemic index of 70 or above indicates high glycemic foods, 56 to 69 indicates medium glycemic foods, and 55 or below indicates low glycemic foods.

============

Fruits are best eaten before meals or

It's not 30 minutes after a meal.

I thought it was 30 minutes after a meal.

It would be good to eat after 3-4 hours have passed.

Then it will be almost mealtime or between meals.

Because of blood sugar management... they sometimes can't eat fruit properly.