Jujube is also known as red date. In the past, Vietnamese people mainly knew jujube in dried form. However, in recent years, fresh jujube has been imported and sold a lot in the fall and is popular because of its delicious taste and rich nutrition.
Jujube is rich in vitamins, especially vitamin C with a content of 243mg/100gr. Other valuable nutrients found in jujube include vitamin A, thiamin, niacin, carotene, vitamin E, ribloflavin... In addition, jujube also contains many minerals such as calcium, potassium, iron, selenium.
According to research, 100 grams of fresh jujube provides 125kcal, 30.5 grams of carbohydrates, 0.3 grams of fat, 1.2 grams of protein, and 1.9 grams of insoluble fiber.
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Is it good for diabetics to eat jujube?
With a GI of 20, jujubes are classified as low glycemic foods. This means that consuming jujubes in moderation will not cause a sudden spike in blood sugar levels.
With a GL of 4, jujube is a low glycemic food. Thus, consuming about 100g of jujube only causes a small (insignificant) increase in blood sugar levels.
Thus, people with diabetes eat jujubes bring many benefits because it depends not only on the low glycemic index but also thanks to the low glycemic load of this food.
Benefits of jujube for diabetics
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Helps stabilize blood sugar
Jujube is a fruit rich in fiber, especially soluble fiber. Fiber helps slow down the digestion of food, slowing the conversion of carbohydrates into glucose into the blood. Thus, effectively controlling the risk of hyperglycemia. Research shows that soluble fiber has a positive effect in helping to control and prevent type 2 diabetes.
Helps control blood sugar
According to research, replacing glucose with fructose has a positive effect in helping to reduce blood sugar levels after eating. Therefore, jujubes containing fructose are a suitable and healthy choice for people with diabetes.
Helps reduce insulin resistance
Polyphenol compounds in jujube peel will help stimulate the pancreas to increase insulin production - a hormone that plays a role in reducing blood sugar levels in the body.
Helps reduce the risk of diabetes
Jujube is rich in antioxidants that help strengthen the immune system and reduce the risk of diabetes such as phlorizin, quercetin, chlorogenic acid...
How much jujube is enough for diabetics?
Jujubes are good for health but should not be consumed in excess. How much a diabetic should eat depends on the total amount of carbohydrates in the diet.
If consuming jujube after a main meal, the patient should not eat more than 100g of jujube at a time. If consuming jujube as a snack, the patient should not eat more than 200g of jujube at a time.
In general, it is best not to eat more than 15 fruits at a time. Eating too much and eating incorrectly will damage digestive function, leading to increased stomach acid and bloating.
Note, because the fiber content in apples is very high (1.9%), you must chew thoroughly when eating, otherwise it will affect digestion.
Source: https://giadinh.suckhoedoisong.vn/bat-ngo-loai-qua-ngot-thom-dang-ban-day-cho-viet-nguoi-benh-tieu-duong-an-theo-cach-nay-de-on-dinh-duong-huet-172240921205011953.htm
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