Be aware of ‘sugar in fruit’. How to eat it without risking diabetes!

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Be aware of ‘sugar in fruit‘. How to eat it without risking diabetes!

Source: Research study report on the campaign for Thai children not to eat sweets, topic: “Research, collection and management of knowledge Project on sugar content in Thai fruits” by Pimporn Watcharangkul and others. Report from ยูฟ่าเบท

World Health Organization. It is recommended that we consume at least 400 grams of fruits. and vegetables per day for the effect of promoting good health. Reduce the chance of developing various chronic diseases.

Many people understand that The sugar in the fruit is “Good sugar” does not cause any harm to the body, both to normal people and people with diabetes. Because it is a natural substance But that is a misunderstanding. Because there are 3 types of sugar found in fruits: fructose, glucose, and sucrose. What benefits does each type provide?

Fructose is sugar that the body can absorb without the help of the hormone insulin. Therefore, people at risk or sick with diabetes can consume this type of sugar. in the right amount without causing side effects

Glucose and sucrose are sugars that require the hormone insulin to be absorbed. Therefore, it is sugar that people at risk or sick with diabetes must avoid.

Therefore, we should choose the fruits we eat carefully. Because eating too much may cause the body to receive too much sugar. Especially in the patient group or those at risk for diabetes

4 principles for eating fruit

                  1. Less sweet isn’t always better. Many people have basic principles when choosing to consume fruit: Choose mainly fruits that are less sweet. But not in every case. Because some types of fruits Even though it tastes a little sweet But it contains high proportions of glucose and sucrose. If consumed without caution People who are at risk or have diabetes may be at risk. For example, dragon fruit, bananas, lady finger bananas. Boiled yellow corn, salak, wintergreen, peach, Phulae pineapple

                  2. You must be careful with dried fruits. Dried fruits such as raisins, persimmons, dried jujubes, dates, etc., Even if they are the kind. That have not gone through the process of adding sugar, such as being preserved, stirred or mixed with chili and salt. It must consume in moderation. Because the water part has evaporated a lot. Therefore making it lighter. This may make it more palatable than fresh fruit. Because it’s slower to get full. While the amount of sugar is the same, for example, 100 grams of dried Chinese jujube has 13 teaspoons of sugar. The same weight of dates has 14 teaspoons of sugar.

                  3. Fresh fruit is best. It is advise to consume fruits regularly. Focus on fresh fruit only. And cannot be substituted with processed fruits such as compote. stir-fried or mix with salt and sugar, including ready-made fruit juices. Because vitamins and valuable substances in fruits are lost with age and exposure to heat. Moreover, in processed fruits and fruit juices, a lot of sugar is add to flavor them to make them more enticing to consume. and may include various chemicals as well.

                  4. Eat more vegetables than fruits. In following the recommendations, consume 400 grams of fruits and vegetables per day to promote health and stay away from disease. You should choose to consume vegetables first. and fruit as an add-on To ensure that it does not become “Fleeing the tiger and the crocodile” from getting too much sugar from fruits Until it becomes an acceleration of other diseases to follow.