Many people believe that sugar in fruit is “good sugars” and does not cause any harm to the body, both for normal people and people with diabetes, because it is a natural substance. But this is a misunderstanding. Because there are 3 types of sugars in fruit: fructose, glucose, and sucrose.
Fructose is a sugar that the body can absorb without the help of the hormone insulin. People who are at risk or have diabetes can consume this type of sugar in moderate amounts without causing side effects.
Glucose is a simple sugar molecule in common foods , especially starchy foods and starchy fruits such as bananas and apples. Glucose is the body’s main source of energy.
Sucrose is a disaccharide sugar make by mixing fructose and glucose. It is often referre to as table sugar, but can actually be naturally in foods such as oranges and pineapples.
Therefore, we should choose to eat fruit carefully because eating too much can cause the body to receive too much sugar ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี, especially in patients or those at risk of diabetes.
Principles for eating fruit
Fresh fruit is best. The advice to consume fruit regularly focuses on fresh fruit only and cannot be replace with process fruit such as preserve fruit, jam, or mixe with salt and sugar, including ready-make fruit juices because vitamins and valuable substances in fruit will be lost with age and heat. In addition, processed fruits and fruit juices also have a lot of added sugar to make them more appealing to eat, and may also include various chemicals.
Should avoid eating all types of processed fruits such as candied fruits, dried fruits, and fruit juices because in addition to being high in sugar and carbohydrates, they also lose their nutritional value, such as vitamins, minerals, and dietary fiber in the processing process. If you want to drink fruit juice, you should not drink more than 1 small glass per day and you should always read the product label to choose to eat canned fruits in fruit juice instead of syrup.
Finally, eat more vegetables than fruits. In following the recommendation to 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 fruits as a supplement