It's okay to eat, but you must not eat too much.

Don't look at the banana to eat up as if you can rank one or two in the sweetness of the fruit, but the banana itself "glycemic index (GI value, a measure of the food unit time on the degree of elevation of blood glucose index)" in fact, not high, in general, the GI value of more than 55 belongs to the higher glycemic index of the food, sugar lovers need to control the amount or less to eat, higher than 70 is best less to eat or The glycemic index of bananas is only 52, which is a proper lower glycemic index food. However, bananas must not be eaten more, this is because the total sugar content of bananas is too high, 100g of bananas accounted for as much as 20.8% of carbohydrates, and its "glycemic load (GL value, a measure of food intake and the degree of increase in the degree of glucose index)" is higher, as high as 10.8, higher than 10 foods belong to the high-glycemic load food, it is best to eat less. Foods that are higher than 10 are considered high glycemic load foods and are best eaten sparingly. Maybe here friends do not quite understand the glycemic index and glycemic load, if the image is a little bit to say, the glycemic index is like a factor that can raise blood sugar, the glycemic index represents the ability of the glycemic factor is high or low, the ability of high glucose amplitude, the ability of low Sheng Tang amplitude is small; glycemic load is like a unit of volume of glycemic factor of the number of glycemic factor, glycemic load is high, that is, the glycemic factor in a unit of volume, and vice versa, is less. So bananas are like the ability to glycemic factor is not too good, but the unit volume of them more ah, overall it seems, "many people power", and ultimately eat more words, the impact on blood sugar is very serious.

So, how many bananas is the right amount of bananas for a sugar addict?

It is recommended to eat 100~150g of bananas at one time, at most one banana at a time; more than two bananas in a day is not recommended. We can choose bananas with smaller volume portions, such as apple bananas, empire bananas, and long and thick bananas can be cut in half and eaten separately. For sugar lovers, if the blood glucose control situation is good, fruit can be eaten in moderation, the main thing is to control the portion. Daily recommended fruit intake of 200 to 400g, probably a handful of berries, two apples the size of the fruit, and not only sugar lovers, the general population should also be so, fruit is not a lot of good food, they are richer in sugar, nutrient content is also limited.

Many fruits are easily misunderstood, more typical such as mango, watermelon, orange, dragon fruit, papaya, grapes and so on. Mango, orange, tangerine, papaya, grapes and other fruits taste very sweet, we feel that more sugar, fast glycemic, do not dare to touch, in fact, their glycemic index are in the 55 or so, that is, in the low, medium level of glycemic rate, the impact on blood glucose is not so exaggerated, they are based on "fructose", fructose content is higher! Fructose metabolism and glucose is different, most of the intestinal tract is directly absorbed, not through the blood, so the impact on blood glucose is small, but it is sweet, sucrose, glucose, 2 to 3 times, so these fruits taste sweet, but does not mean that it is a very serious impact on blood glucose.

Watermelon, pumpkin this kind of food, eat also fill, and their glycemic index is also very high, such as watermelon bar, glycemic index as high as 75, but their glycemic load is lower, more water, dietary fiber content is rich, help to hinder the absorption of sugar, if the amount of controlled intake of blood glucose impact is also not big, so also sugar lovers can also eat a small amount.

Dragon fruit tastes nothing sweet, once a lot of sugar friends think that the impact on blood sugar must be very small, but in fact the fructose content of dragon fruit is low, so the sweetness is small, but its sucrose, glucose content can not be ignored, the glycemic index of dragon fruit is about 59 to 60, also belongs to the higher glycemic index of the fruit, so it can not be eaten more.

For sugar lovers, daily can choose more to eat some of the lower glycemic index, the total sugar content is also lower fruits, such as apples, pears, peaches, oranges, tangerines, apricots, plums, kiwi, grapefruit, cherries, strawberries, etc., a lot of common fruits are good choices; to avoid choosing some of the sugar content of the higher sugar content, the impact on the blood glucose is also greater fruit, typical of such as lychee, cinnamon, fresh dates, hawthorn, pineapple, pineapple. Be sure to pay attention to controlled intake of common fruits, such as dragon fruit, bananas, watermelon. Eat fruit when fresh, do not need a juicer, wall-breaker to break, and do not recommend eating dried fruit (elevated glycemic load); more to choose their own blood sugar relatively low time period to eat, such as after exercise, between meals, found themselves some fatigue, hypoglycemia, do not recommend eating fruit immediately after meals, after meals was originally the time period of the blood glucose spikes, and then come to eat sugar-rich fruits are equal to adding fuel to the flames.