- To control your blood sugar, spread out the servings. You can, for example, have one in the morning, one for dessert at lunch, one as a snack.
- 5 servings (80/100 g) of fruits and vegetables a day are recommended.
To reduce blood sugar, you must eliminate soft drinks, cakes, ice cream, pastries… to put it simply, foods rich in sugar. There is also a natural product to pay attention to: fruits.
Asked by him cleveland clinicdietitian Beth Czerwony explains: “I don’t want anyone to be afraid of the sugar in fruits because they are natural sugars. The body processes them differently than the sugar in cookies, cakes and those kinds of foods.”
However, it should not be abused either. That’s why it’s important to know the sugar content of the fruit you bite into, especially if you have a medical condition that requires blood sugar monitoring and monitoring.
The expert thus detailed the sugar levels of nine fruits often nicknamed the “nature’s sweets”.
Very rich in water, watermelon is the star of summer. The fruit has only 6 g of sugar per 100 g. Can be ‘high in sugars’says the specialist “but it’s low carb, which means eating a slice on a hot summer day shouldn’t send your blood sugar soaring,” She continues.
The French Federation of Diabetics advises not to consume watermelon alone to avoid a spike in blood sugar and “Accompany it with yogurt to reduce the glycemic index”.
Cherries are rich in vitamin A and C, as well as antioxidants and melatonin (sleep hormone). “Cherries are very good for you, but try to be careful how much you eat”advises the expert. In fact, it’s easy to eat a lot of them quickly. For cherries, the French federation of diabetics recommends limiting yourself to 100 g (ie 10 to 15 depending on size). This represents approximately 13 g of sugar.
100 g of grapes provide between 15.5 and 17 g of sugar, depending on the variety. With its easy-to-nibble grains, you have to be careful not to overdo it either.
“Try to be aware of the amount of sugars you are consuming during the meal if you are looking to limit sugars”specifies the dietitian in the article published on the site of the American hospital establishment.
A banana contains an average of 15 g of sugar, which represents the same proportion as a donut. Another element to take into account before biting into the fruit. Its sugar content increases as it matures.
“Keep portion sizes in mind if you’re watching your sugar intake. If you’re eating small bananas, it’s better than choosing giant bananas which would equal two servings.”explains Beth Czerwony.
16.3 g of sugar is needed for one cup of pineapple. “Its amount of carbohydrates is higher than the average found in fresh fruit”specifies the Agency for Research and Information on Fruits and Vegetables.
If you’re monitoring your blood sugar, be careful. The sugar level rises when the fruit is squeezed, dried or served in syrup. With this exotic fruit, moderation remains the key to meals.
A large orange contains 17.2 g of sugar. “The fiber in oranges can help facilitate the release of sugar into the blood. But for this to work, eat the fruit instead of drinking a glass of orange juice.”, specifies the American establishment. In fact, even freshly squeezed orange juice has more sugar than fruit.
A medium pear contains about 17 g of sugar, equivalent to a cinnamon roll. If this fruit is quite sweet, it has the advantage of containing a lot of fiber. However, to benefit from it, it must be eaten whole and fresh. And be careful with canned pears: they’re usually drenched in a very sweet syrup that risks spiking your blood sugar levels.
A large apple contains 25 g of sugar. However, most of the latter is fructose. The advantage of the latter? It does not cause as many spikes in blood sugar as glucose or sucrose.
In addition, the fruit is very rich in fiber. They promote glucose metabolism, which can also help prevent sugar and insulin levels from getting too high.
And if you’re looking to limit your sugar intake, choose green apples over red. They are less sweet.
With their sweet and exotic taste, mangoes are very popular. The ANSES table of nutritional composition of foods indicates that in 100 g of mango, there should be 14 g of carbohydrates. If this does not seem huge to you, you have to take into account that a mango weighs an average of 400 g. Thus, if you eat it whole, you can absorb more than 50 grams of sugar. Portion control is again essential for diabetics. Beth Czerwony suggests pairing the meal with a protein like low-fat Greek yogurt, which can help slow the release of sugar into the blood.
The sugar present in fruits should not make you give up these foods because they are rich in vitamins, nutrients, and antioxidants. “Unless you have diabetes or another health condition that requires you to control your blood sugar, you probably don’t eat enough fruit for sugar to be a problem.”warns dietitian Beth Czerwony.
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