Fruits contain more sugar, and in the past it was advocated that people with diabetes should avoid eating. In recent years, the views on diabetes eating fruits have changed a lot. "Chinese Diabetes Medical Nutrition Treatment Guidelines 2010" pointed out that diabetics do not have to fast fruits. Fruit should be part of the diabetes recipe, 100 to 200 grams per day, and can be eaten as an added meal.

　　First, why do diabetes eat fruits

　　 First, the nutritional value of fruits is high, which is vitamin C, β-carotene, B vitamins, potassium , Calcium, magnesium and other important sources of nutrients.

　　Secondly, fruits are rich in dietary fiber (especially pectin). Dietary fiber can promote bowel movements and relieve constipation; reduce cholesterol, prevent arteriosclerosis, and prevent cardiovascular complications of diabetes.

Once again, many phytochemicals in fruits, such as carotenoids, flavonoids, anthocyanins, etc., have antioxidant, anti-cancer, immune-modulating, hypolipidemic and other physiological activities. These substances are mostly related to the color of the plant. Generally, the darker the color of the fruit pulp, the greater the health value. Therefore, it is recommended to choose dark-colored fruits under the premise of diversification.

Finally, the sour taste of fruits comes from the organic acids contained, such as citric acid, malic acid and tartaric acid. Organic acids can stimulate the secretion of human digestive glands, increase appetite, help food digestion, protect and promote the absorption of vitamin C, iron and other nutrients. Fruits such as citrus, pineapple and pear contain more citric acid, apples, bananas, cherries and plums contain more malic acid, and grapes contain more tartaric acid.

　　 In short, fruit is a kind of food with important health value, and its value cannot be replaced by all vegetables. Therefore, the "Dietary Guidelines for Chinese Residents 2007" recommends that ordinary adults eat 200 to 400 grams of fruit per day. Fruit contains more sugar, but there is no evidence that sugar in fruit is harmful to diabetes. Considering the fact that diabetic patients need to control blood sugar, it is generally recommended that diabetic patients consume 100 to 200 grams of fruit per day.

　　Second, choose low GI fruits

　　The sugars in fruits are mainly fructose, sucrose and glucose. The outdated view is that these sugar molecules are smaller and have a simpler structure than sugars (starch) contained in foods such as cereals and potatoes, so they are easier to digest and absorb, and the effect of raising blood sugar is stronger, which is not conducive to diabetes The patient controls blood sugar. However, with the emergence and in-depth study of the concept of food glycemic index (GI), this understanding has been overturned.

　　Most fruits have a low GI, which has no adverse effect on blood sugar control in diabetic patients. This is because the sugar of fruits is mainly fructose. Like glucose, fructose is also a simple sugar, which is easy to digest and absorb. But after absorption, it will not directly become blood sugar (only glucose). A part of fructose will increase blood sugar after the liver is converted to glucose. Therefore, fructose raises blood sugar very slowly, and the GI of pure fructose is only 23.0, much lower than sucrose.

　　 Therefore, most fruits have low GI, such as apples, pears, peaches, apricots, plums, cherries, grapes, oranges, pomelo, etc., suitable for diabetics. Only a few fruits have high GI, such as pineapple, mango, watermelon, plantain, banana, etc.

　　Three, choose fruits with less sugar

　　In addition to the glycemic index (GI), the sugar content of fruits will also affect the postprandial blood sugar The level has a decisive influence. For example, if you eat 100 grams of apple (GI 36) and 100 grams of mango (GI 55), which one is faster and higher? Apple’s GI is lower, but its sugar content is higher (per 100 grams of apple) 13.5 grams of sugar); while the GI of mango is higher, but its sugar content is lower (8.3 grams of sugar per 100 grams of mango). The conclusion is that the blood sugar-increasing effect of 100 grams of apple is stronger than 100 grams of mango. Why is this happening?

　　The influence of a food on postprandial blood glucose is determined by its GI and sugar content. In order to illustrate this point, a new concept must be introduced-glucose load (GL). The blood glucose load (GL) of a certain food = the GI of the food × the sugar content of the food (g) ÷ 100. The greater the GL, the more obvious the increase in blood glucose after eating. For example, 100 grams of apple has a GL=36×13.5÷100=4.86; and 100 grams of mango has a GL=55×6.3÷100=3.47; the former is greater than the latter, so the effect of raising blood sugar is stronger.

　　In this way, when diabetic patients choose fruits, they should choose both lower GI and less sugar. Different fruits have large differences in sugar content. Most low GI The fruits, such as apples, pears, peaches, apricots, plums, cherries, grapes, oranges, pomelo, etc., are not high in sugar (about 10％), diabetic patients can often eat, about 200 grams per day. High GI Among the fruits, pineapple, watermelon, mango and kiwi have lower sugar content

　　 (5.8％~10.3％), people with diabetes can consume about 100 grams per day, while the high GI Fresh jujubes, bananas, and plantains with a lot of sugar are best not to be eaten. The sugar content of raisins, dried dates and dried longan is very high (GI value is unknown), and it is not suitable for diabetics.

　　 These are general recommendations. A better approach is to work with a blood glucose monitor (glucose meter) to help diabetic patients find the right variety and quantity of fruits to eat.

　　In addition, in order to avoid too much sugar in one meal to increase the burden on the pancreas, it is generally recommended that fruits should not be eaten with the dinner or eat fruits immediately after the meal, preferably between the two meals (such as the morning 10 Point or 15 o''clock in the afternoon) or one hour before bedtime, that is, as an extra meal. You can eat it once or twice a day for a total of 100-200 grams throughout the day.