Blood sugar, which is also known as glucose, is the body’s main source of energy, according to Medline Plus, the US National Library of Medicine.
However, it is important to have blood sugar levels controlled, since an excess is bad and if they are too low it is also harmful.
For this reason, the American Diabetes Association generally recommends the following blood glucose levels:
- Between 80 and 130 milligrams per deciliter (mg/dL) or 4.4 to 7.2 millimoles per liter (mmol/L) before meals.
- Less than 180 mg/dL (10.0 mmol/L) two hours after meals.
However, if the levels are higher, some recommendations must be taken into account, such as having a good diet and the Mayo Clinic, a non-profit entity dedicated to clinical practice, education and research, recommends on its website web, choose high-fiber, low-fat, low-calorie foods, focus on fruits, vegetables, and whole grains.
Thus, regarding fruits, the Portuguese health, nutrition and well-being portal ‘Tua Saúde’ revealed that the fruits that “sweep” blood sugar are:
- Strawberries: Due to the soluble fibers and polyphenols they contain, they help control blood sugar when eaten with other carbohydrate-rich foods.
- Tangerines: “It has a low glycemic index, helping to balance blood glucose levels, avoiding insulin resistance and diabetes.”
- Peach: “Because it is rich in antioxidants and has a low glycemic index, it raises blood sugar very little.”
- pear: “Because it is rich in fiber, helping to avoid spikes in blood sugar.”
- Orange: Due to the fibers they contain, “they help to reduce the absorption of sugar from food by the intestine”.
- Apple: “They have antioxidant action that protects the beta cells of the pancreas from oxidative damage, which are responsible for the production of insulin.”
- Red Guava: Because it is high in fiber, it regulates blood sugar.
- Kiwi: It has a low glycemic index.
Regarding consumption, the World Health Organization (WHO) recommends five servings of 80 g of fruit per day, but this value is approximate, since the optimal amount depends on various factors, including age, sex, level of of physical activity, the cultural context, the foods available in the place and the eating habits.
Meanwhile, it is important to note that fruits not only serve to regulate sugar levels, because depending on the color they provide a series of benefits such as:
1. Reds: They help take care of the heart and prevent heart problems.
2. Yellows and oranges: They contribute to the health of the eyes and skin.
3. Blancos: They improve the quality of bones and joints.
4. Purples: They favor the brain and mental health.
5. Verdes: They promote the functioning of cells.
“By mixing the fruits correctly you can maximize their benefits.” For example, sour fruits can be combined with the same acid, neutral or semi-acid ones, and sweet fruits can be mixed with the same sweet, semi-sweet or neutral ones,” said the SportAdictos portal.
However, as with any food that one wants to include in the daily diet, it is important to consult the attending physician or a nutritionist about the best way to consume it, and whether existing medical conditions are not an impediment to benefit from it. all the properties of the foods already named, since the information given above in no way replaces medical advice.