TEMPO.CO, Jakarta – Fruits are rich in vitamins and good for health. However, for sufferers diabetes forbidden to eat some fruit to keep their blood sugar levels.
Quoted from Verywell HealthMonday, January 31, 2022, fbackpack is the name for the sugar found in fruit. Once the fruit is eaten, fructose is broken down rapidly by the liver and it can pass through enzymes that signal when cells have too much sugar. This can increase blood sugar or insulin levels if you consume too much fructose.
However, according to Medical News Today, Monday, March 29, 2021, fructose is not a ‘free sugar’ and has little effect on blood sugar levels. Free sugar is added sugar that is present in some foods and beverages, such as honey, syrup, fruit juices, and so on. Meanwhile, foods such as chocolate, baked goods, and soda have high levels of free sugar, which can lead to spikes in blood sugar.
To prevent diabetes from getting worse and maintain blood sugar levels, there are some fruits that people with diabetes should avoid.
Firstis a dried fruit that is often found in salad mixes and has a high concentration of carbohydrates through the drying process.
In comparison, an ounce or two tablespoons of raisins contains 100 calories, 23 grams of carbohydrates, and 18 grams of sugar which is equivalent to nearly five teaspoons of sugar. While one cup of fresh grapes contains only 62 calories, 16 grams of carbohydrates, and 15 grams of sugar.
Second, is a high glycemic fruit. The glycemic index (GI) is a measure of how much a food will affect your blood sugar. The amount may vary depending on how the fruit was prepared. However, the GI can help to plan meals for diabetics.
The more ripe a fruit, the higher the GI. This means that ripe fruit is more likely to raise your blood sugar levels.
The glycemic index is considered high is 70 and above. Some fruits with high GI, launch from Harvard Health Publicationis watermelon (GI = 72).
Meanwhile, fruits with medium GI ranged from 56 to 69, namely pineapple (GI = 58), grapes (GI = 59), ripe bananas (GI = 62), and raisins (GI = 64). You can eat these fruits, but the amount must be limited
Third, fruit juice. People often process fruit into juice. The United States Centers for Disease Control and Prevention (CDC) says drinking fruit juice can increase blood sugar levels quickly.
This is different when people eat whole fruit where the combination of fiber content and simple sugars in it slows the absorption of sugar into the blood. A study found that drinking fruit juice could lead to a higher risk of developing type 2 diabetes.
That’s some fruit which people with diabetes should avoid. Although there are things to avoid, you don’t have to eliminate fruit from your diet because they contain fiber, vitamins, and minerals your body needs.
AMELIA RAHIMA SARI
Also read: Fruits Are More Proven To Lower The Risk Of Type 2 Diabetes
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