Will fruit go bad if you don’t eat it quickly? Eating the wrong food may lead to obesity and high blood sugar levels

There are many benefits to eating fruit, but you must eat it in moderation and control the portion. Doctors pointed out that there was a bumper harvest of fruits in southern Taiwan this year, and the outpatient clinic found that the number of cases seeking medical treatment due to high blood sugar levels caused by eating fruits has increased significantly. Among them, the main reason is that "if you don't eat quickly, it will go bad" and eating fruits without restraint.

Dr. Chen Zeying from the Department of Metabolism at Tainan City Annan Hospital pointed out that summer is the peak season for fruits, including bananas, pineapples, and dragon fruit. Many people in the southern part of the country grow their own fruits at home. When the fruits are unsalable, coupled with psychological factors such as "if you don't eat them quickly, they will go bad", they have to eat more themselves or share them with relatives and friends, which leads to overeating or eating in the wrong way, which causes illness.

High fructose in fruits may cause obesity and high blood sugar levels

It is worth noting that fruits were expensive in the early days. Fruits are rich in nutrients such as fiber and vitamin C, and the elders often believe that eating more is healthier. But in fact, fruits contain a lot of fructose, which may still cause obesity, diabetes and weight problems. People with diabetes should pay more attention to "moderation and careful selection".

Therefore, the public is reminded that no matter what kind of fruit they eat, the total amount they can eat in a day should follow the principle of "two fists a day" or "two small bowls a day". As for the selection of varieties, due to the improvement of fruit varieties in recent years, the sweetness of many has increased significantly, so you must choose carefully. For diabetic patients, it is recommended to just have a small taste.

Two principles for diabetes patients to eat fruits in moderation and choose carefully

Dr. Chen Zeying emphasized that although fruits are high in sugar, diabetics are not prohibited from eating them, but they should keep in mind the two principles of "constraint and careful selection". Also, avoid eating fruit immediately after a meal. It is recommended to eat it as a snack between meals to prevent a rapid increase in blood sugar. At the same time, do not blend the fruit into juice to drink, as this will cause blood sugar to soar and become difficult to control.

1. Moderation: The maximum amount of fruit you can eat per day is 2 servings, which is the size of 2 fists.

2. Choose carefully: Choose fruits with a low glycemic index (GI), such as guava, apples, wild mangoes, and peaches. Due to their high fiber content, they will not be digested immediately after eating, and blood sugar will not rise rapidly after eating, which helps maintain healthy blood sugar. Fruits with a high glycemic index, such as watermelon, cantaloupe, grapes, etc., are more likely to increase blood sugar after consumption, promote increased insulin secretion, and are more likely to affect blood sugar control.

Eat fruit between meals as a snack

In addition, it is recommended that diabetic patients eat fruit as a snack between meals, such as between lunch and dinner, as a healthier snack choice; alternatively, fruit can be eaten one hour after a meal, because after a meal, the fat, protein, etc. in the food will compete with the sugar for absorption, which helps slow down the absorption of sugar and reduce blood sugar fluctuations. The dietary fiber contained in fruit can also promote intestinal peristalsis and improve bowel movements.

The public should also be reminded that diabetic patients should try to avoid drinking fruit juice to prevent unknowingly consuming excessive sugar. For example, 1 cup of orange juice is 250 ml, which usually requires 8 oranges to make. However, when eating oranges, people usually feel full after eating 2 oranges. Choosing to make juice can easily increase the risk of high blood sugar levels.