The so-called saying that fruits cannot be eaten before and after meals is mainly due to the special circumstances of some patients with gastrointestinal diseases. For healthy people with good digestion, there is no reliable evidence that fruit is harmful to health, whether it is eaten as a cold dish, or before and after meals. An experimental study found that eating apples containing 15 grams of carbohydrates 30 minutes before breakfast has the benefit of lowering postprandial blood sugar.
The GI value of eating apples before meals dropped the most, and eating apples and rice at the same time ranked second
To be fair, the comparison of blood sugar responses in this experiment was done on the basis of carbohydrates.
The first group ate straight white rice with 50 grams of available carbohydrates.
The second group ate an apple with 15 grams of available carbohydrates, along with rice. However, this rice is reduced in quantity, deducting 15 grams of available carbohydrates, and finally the total carbohydrates are still the same, both 50 grams.
The third group ate apples containing 15 grams of available carbohydrates, starting from the time of eating the apples, and then eating rice 30 minutes later. This rice is also reduced in quantity, as much as the second set.
The fourth group first drank sugar water containing 15 grams of available carbohydrates. The type and content of sugar were the same as 143 grams of apples, 8.3 grams of fructose and 6.7 grams of glucose. Eat rice after 30 minutes. This rice is also reduced in quantity, as much as the second and third groups.
The research results show that if the GI value of a meal is expressed, then eating rice is 82, eating rice and apples together is 64, and eating apples first is actually reduced to 40! The effect of lowering blood sugar after meals is really a bit fierce. The method of drinking sugar water first can also reduce the GI value to 69, but the effect of drinking sugar water is still far worse than eating apples.
Among the three fruits of orange, apple and pear, apple has the most obvious hypoglycemic effect, and orange is the weakest.
However, many people may ask: should you eat less rice if you eat apples? Who can do it? If I eat an apple before a meal and eat a bite of rice, will it still have this hypoglycemic effect? Is it okay to eat pears? Is it okay to eat oranges?
The researchers also considered these issues. Therefore, the second batch of experiments was continued. This time, experiment with apples, pears and oranges, three of the most common winter fruits. Also, the amount of carbohydrates in the experiment was split into two groups.
One group was called the equal carbohydrate group, and like the previous study, the total available carbohydrate intake was 50 grams after eating fruit and deducting rice.
The other group is called the high-carbohydrate group, which eats extra fruit and eats a lot of rice. That is, in this group, eating 50 grams of carbs followed by fruit with 15 grams of carbs resulted in a total available carbohydrate intake of 65 grams.
In the other carbohydrate group, it was found that apples had the best effect, which was no different from the previous experiment - eating apples 30 minutes before meals reduced the postprandial blood sugar response two hours after rice meals by 40%. Pears were a little worse, only 25% lower; oranges had the weakest effect, only 8%.
From the perspective of postprandial blood sugar fluctuations, eating apples first has a 50% reduction effect. Eating oranges first is the weakest, about 25%, which cannot be ignored. So, what about the high-carb group? Because of eating 15 grams of carbohydrates, the difference in blood sugar two hours after the meal is not too big. Eating apples and pears first had similar effects, only 17% and 20% respectively, and oranges only 10%.
Moreover, even if you eat more fruits, the total amount of carbohydrates is increased to 65 grams. Compared with the pure rice meal with only 50 grams of carbohydrates, the blood sugar fluctuations after meals are still significantly reduced. This result is already surprising. It shows that eating fruit before meals will not increase the blood sugar response, and eating fruit before meals can even effectively reduce the fluctuation of blood sugar after meals.
The diet method of eating fruit first is limited to people with normal gastrointestinal digestive function, and should pay attention to 4 points
1. The study was done in healthy people, and it is not yet confirmed whether diabetics can get the same effect of postprandial blood sugar control by eating apples before meals.
2. The eating method of eating fruit first is limited to people with normal gastrointestinal digestive function. Those who are particularly afraid of cold, those who are prone to diarrhea, and those who have irritable bowel syndrome, should be cautious about eating an apple before meals. If you feel uncomfortable, don't eat like this.
3. When using this method, the accuracy of the time is very important. If you're not sure about the meal time, "30 minutes ago" doesn't mean anything. For those who control blood sugar, it is necessary to ensure that meals are on time, and the time cannot be suddenly early or late, and the amount is suddenly more or less. Never allow yourself to skip meals just because you eat apples.
4. For diabetic patients, food cannot be used as a substitute for medicine treatment, but it is also necessary to adjust the dosage of medicine according to the effect of food. When blood sugar levels drop after a meal, the amount of insulin and hypoglycemic medicine must be reduced, otherwise dangerous hypoglycemia reactions may occur.
The GI value of eating apples before meals dropped the most, and eating apples and rice at the same time ranked secondTo be fair, the comparison of blood sugar responses in this experiment was done on the basis of carbohydrates.
The first group ate straight white rice with 50 grams of available carbohydrates.
The second group ate an apple with 15 grams of available carbohydrates, along with rice. However, this rice is reduced in quantity, deducting 15 grams of available carbohydrates, and finally the total carbohydrates are still the same, both 50 grams.
The third group ate apples containing 15 grams of available carbohydrates, starting from the time of eating the apples, and then eating rice 30 minutes later. This rice is also reduced in quantity, as much as the second set.
The fourth group first drank sugar water containing 15 grams of available carbohydrates. The type and content of sugar were the same as 143 grams of apples, 8.3 grams of fructose and 6.7 grams of glucose. Eat rice after 30 minutes. This rice is also reduced in quantity, as much as the second and third groups.
The research results show that if the GI value of a meal is expressed, then eating rice is 82, eating rice and apples together is 64, and eating apples first is actually reduced to 40! The effect of lowering blood sugar after meals is really a bit fierce. The method of drinking sugar water first can also reduce the GI value to 69, but the effect of drinking sugar water is still far worse than eating apples.
Among the three fruits of orange, apple and pear, apple has the most obvious hypoglycemic effect, and orange is the weakest.
However, many people may ask: should you eat less rice if you eat apples? Who can do it? If I eat an apple before a meal and eat a bite of rice, will it still have this hypoglycemic effect? Is it okay to eat pears? Is it okay to eat oranges?
The researchers also considered these issues. Therefore, the second batch of experiments was continued. This time, experiment with apples, pears and oranges, three of the most common winter fruits. Also, the amount of carbohydrates in the experiment was split into two groups.
One group was called the equal carbohydrate group, and like the previous study, the total available carbohydrate intake was 50 grams after eating fruit and deducting rice.
The other group is called the high-carbohydrate group, which eats extra fruit and eats a lot of rice. That is, in this group, eating 50 grams of carbs followed by fruit with 15 grams of carbs resulted in a total available carbohydrate intake of 65 grams.
In the other carbohydrate group, it was found that apples had the best effect, which was no different from the previous experiment - eating apples 30 minutes before meals reduced the postprandial blood sugar response two hours after rice meals by 40%. Pears were a little worse, only 25% lower; oranges had the weakest effect, only 8%.
From the perspective of postprandial blood sugar fluctuations, eating apples first has a 50% reduction effect. Eating oranges first is the weakest, about 25%, which cannot be ignored. So, what about the high-carb group? Because of eating 15 grams of carbohydrates, the difference in blood sugar two hours after the meal is not too big. Eating apples and pears first had similar effects, only 17% and 20% respectively, and oranges only 10%.
Moreover, even if you eat more fruits, the total amount of carbohydrates is increased to 65 grams. Compared with the pure rice meal with only 50 grams of carbohydrates, the blood sugar fluctuations after meals are still significantly reduced. This result is already surprising. It shows that eating fruit before meals will not increase the blood sugar response, and eating fruit before meals can even effectively reduce the fluctuation of blood sugar after meals.
The diet method of eating fruit first is limited to people with normal gastrointestinal digestive function, and should pay attention to 4 points
1. The study was done in healthy people, and it is not yet confirmed whether diabetics can get the same effect of postprandial blood sugar control by eating apples before meals.
2. The eating method of eating fruit first is limited to people with normal gastrointestinal digestive function. Those who are particularly afraid of cold, those who are prone to diarrhea, and those who have irritable bowel syndrome, should be cautious about eating an apple before meals. If you feel uncomfortable, don't eat like this.
3. When using this method, the accuracy of the time is very important. If you're not sure about the meal time, "30 minutes ago" doesn't mean anything. For those who control blood sugar, it is necessary to ensure that meals are on time, and the time cannot be suddenly early or late, and the amount is suddenly more or less. Never allow yourself to skip meals just because you eat apples.
4. For diabetic patients, food cannot be used as a substitute for medicine treatment, but it is also necessary to adjust the dosage of medicine according to the effect of food. When blood sugar levels drop after a meal, the amount of insulin and hypoglycemic medicine must be reduced, otherwise dangerous hypoglycemia reactions may occur.