In the fruit world, four citrus fruits, namely, citrus, orange, orange and grapefruit, are loved by their sour sweetness. However, the choice of suitable fruits is particularly important for people with diabetes or who need to control blood sugar.
So, what is the effect of these four fruits on blood sugar? What’s better for a diabetic?
Of the four fruits, grapefruit is considered to have the least effect on blood sugar, with a GI value of only 25. This makes grapefruit an ideal choice for sugar friends. A grapefruit is not only low calorie (approximately 42 kcal/100 g) but also rich in dietary fibres, which helps to improve abdominal saturation.
In addition, grapefruit contains a sample of insulin and can assist in sugar control. The GI values for citrus and oranges are relatively close, in the range of 33-43, and are low GI foods. Although their taste and appearance differ, the effect on blood sugar is similar.
They are usually of moderate sugar content and are suitable for appropriate consumption when blood sugar is well controlled. Oranges are part of a healthy diet because of their abundance of vitamin C and dietary fibres.
By contrast, oranges, especially sugar oranges, have a high sugar content, with a GI value of about 43, which is the fruit with the greatest effect on blood sugar in four. The sugar content of ordinary oranges is around 10 per cent, while the sweetness of sugar oranges is higher, requiring special attention by sugar friends.
However, certain varieties, such as small oranges, contain lower sugar than even grapefruit and are suitable for sugar friends. For sugar friends, the choice of low GI fruits is an important strategy for managing blood sugar. Even low GI fruits control daily intake, and it is recommended that about 200 grams of fruit be consumed per day, with the option of one fist size orange, two to three small leaves or two grapefruits.
In general, grapefruit is the fruit with the least impact on blood sugar, followed by citrus and oranges, while oranges require appropriate consumption. Better management of blood sugar can be achieved with a balanced diet and a proper amount of motion, regardless of which fruit is chosen. It is hoped that diabetics will enjoy their health while enjoying their good taste!
