Which fruits raise blood sugar less on July 27th (Saturday)?

Diabetes patients who need to control their blood sugar are cautious even about eating fruit. They worry that sweet-tasting fruits might raise their blood sugar levels. However, moderate fruit consumption can actually help prevent diabetes-related complications. The nutrients in fruit, such as dietary fiber, vitamins, and flavonoids, eliminate reactive oxygen species that attack body cells, thereby reducing the risk of cardiovascular disease.

What are the best fruits for people with diabetes?

The blood sugar index is a value that compares the area under the blood sugar increase curve after consuming 50 grams of glucose, using 100 points as the standard.

✔️ Fruits with a low glycemic index include cherries (22), grapefruit (25), pear (35.7), apple (36), pomegranate (37), kiwi (39), and grapes (48.1).

When it's difficult to know the exact glycemic index of the fruits in front of you, it's better to choose fruits based on their 'firmness.' The firmer the fruit, the more likely it is to have a lower glycemic index. Fruits with firm flesh have fibrous, dense tissue, which slows down digestion and absorption in the body. For example, a firm peach raises blood sugar more slowly than a soft peach, even if they have similar sweetness levels.

✔️If you want to eat soft fruits, kiwis and grapes are recommended. A comparison between a group that ate two slices of bread and a group that ate one and a half slices of bread with one kiwi (100g) showed that the group that ate kiwis experienced a 16% smaller increase in blood sugar levels compared to the bread-only group. The rich fiber in green kiwis helped improve blood sugar control.

To control blood sugar, it is better to eat fruit 30 minutes before a meal rather than as a dessert. Eating fruit immediately after a meal can cause a rapid increase in blood sugar. Consuming fruit before a meal provides fiber that promotes satiety and slows down the digestion and absorption of carbohydrates and other nutrients in the subsequent meal. It is recommended to eat fruit only once or twice a day, either in the morning or at lunch, and an amount roughly half the size of a clenched adult fist is appropriate.

Source: Health Chosun