Some fruits, especially those with a high glycemic index (GI above 60), can lead to spikes in blood sugar. To minimize the impact of fruits on diabetes, individuals should consider the following advice.

Adding vinegar: According to Very Well Health, incorporating vinegar with high-GI foods increases the acidity of the fruit, thereby reducing its effect on blood sugar levels.

Combining with other foods: Eating high-GI fruits alongside fiber, protein, and healthy fats can help manage blood sugar by slowing the body's absorption of glucose.

Fruit is rich in nutrients and beneficial for health. Photo: Anh Chi

Avoiding processed fruits: Processed fruits such as dried fruit, jams, or candied fruit contain more sugar than fresh fruit and are almost entirely stripped of fiber. This leads to rapid absorption by the body and can easily raise blood sugar. Instead of processed fruits, enjoy whole, washed fruits to gain fiber, antioxidants, and beneficial nutrients. Additionally, limit fruit juice consumption, especially when hungry.

Choosing low-sugar fruits: The sweetness in fruit comes from fructose, a natural sugar. The body quickly converts this carbohydrate into glucose, causing a sudden rise in blood sugar.

Diabetics should opt for less ripe fruits like bananas, mangoes, and oranges to reduce their sugar content. Prioritize fruits with low sugar, such as guava, apples, green mangoes, hog plums, and kiwis. The acidity and abundant fiber in these fruits help stabilize blood sugar, according to WebMD.

Eating fruit last: The order of eating directly influences blood sugar levels. Consuming vegetables, fats, and protein first, followed by starches and starchy fruits, helps minimize the impact on blood sugar.

Selecting low glycemic index fruits: Regularly consume fruits that have a low glycemic index and are rich in fiber. Examples include apples (GI 39), pears (GI 30), blueberries and raspberries (GI 53), cherries (GI 20), figs, pomegranates, and oranges (GI 35), grapes (GI 45), and strawberries (GI 25). Limit fruits with a GI above 60, which include dates, ripe mangoes, raisins, pineapples, durians, lychees, and jackfruits.

Medical New Today cites recommendations from the U.S. Department of Agriculture, stating that the amount of fruit an individual should eat depends on factors like weight and physical activity. However, adult women generally need 180-350 g per day, while adult men can consume 400-500 g. Individuals with diabetes should consult a doctor or nutritionist for appropriate amounts based on their dietary needs.

Anh Chi (Compiled)