Sweet and refreshing foods are naturally appealing. Among them, fruits are the top snacks, offering not only great taste but also essential nutrients for our bodies. They provide vitamins, minerals, and fiber, which help improve long-term health and prevent diseases.

Although it is a fruit with many advantages, diabetics should be cautious when consuming it due to its sugar content. The following introduces fruits that diabetics should be careful with, based on a contribution by nutrition expert Elizabeth Shaw to the American health media EatingWell.

 

Avocado 

 

If you have diabetes, you should be cautious when consuming fats. However, not all fats are bad. Avocado is a unique fruit that naturally contains little sugar and does not affect blood sugar response. It is also rich in unsaturated fatty acids, which are good for heart health. According to a study published in 2019 in Nutrients, breakfast including avocado resulted in reduced blood sugar and insulin responses compared to high-carbohydrate, low-fat meals.

banana

 

Bananas are known to be an unfavorable fruit for diabetics, but that's not always the case. Less ripe green bananas are a good source of resistant starch, which lowers blood sugar and improves insulin resistance. Fully ripe bananas have higher sugar content and have a greater impact on blood sugar, but they are rich in fiber, which helps with gut health and appetite control.

 

 

Mango, sweet and juicy when bitten into, is considered a fruit of concern for diabetics. However, even this mango has its advantages. Mango provides 7% of the daily fiber requirement, aiding blood sugar management. Fresh mango is more effective in increasing satiety and stabilizing blood sugar levels, and adding a small amount of mango to a salad can create a healthy meal.

 

 

Orange

 

Oranges are a sweet and tangy fruit that are often made into juice. However, due to their sugar content, they have a negative image and are a fruit that diabetics should be cautious of. Especially when consumed as juice, they can raise blood sugar levels more quickly than eating the fruit whole. If you want to eat oranges, it is recommended to eat them as they are rather than blended into juice, so that you can consume the fiber in its intact form. The orange itself contains a lot of fiber in its peel, which can help provide a feeling of fullness and assist in blood sugar management.

 

 

Plum

 

Dried fruits are considered foods that diabetics should avoid because they contain concentrated sugars that are consumed at once. However, plums, when dried, contain no added sugars and are considered one of the dried fruits with the lowest sugar content. Plums are rich in fiber, which helps with gut health and blood sugar management, and also aids in maintaining bone density, making them beneficial for diabetics.

 

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

 

 

Eating fruits with a high glycemic index causes blood sugar levels to rise quickly, and

Since the stomach empties quickly, diabetics need to exercise special caution.

 

As soon as I got home after work, I ate three tangerines, and then,

The blood sugar level can suddenly rise by about 200.

 

You need to eat meals and also eat fruits in moderation.