Diabetics do not need to abstain from lychee, eating this way helps increase immunity and prevent complications

Is it good for diabetics to eat lychee?

Lychee is a berry with a strong sweet taste, so many diabetics exclude it from their menu.

However, according to nutritionists, diabetics can still enjoy lychee because this fruit is not in the group with high GI levels (GI of lychee is 57). Lychee provides a lot of fiber, vitamins and minerals important for the body. According to research, 100 grams of fresh lychee contains 16.5 grams of carbohydrates, 0.83 grams of protein, 0.44 grams of fat, 1.3 grams of fiber, 15.2 grams of sugar and 71.5 milligrams of vitamin C.

Because it is rich in fiber, lychee will slow down the absorption of other nutrients in the meal, limiting the sudden increase in blood sugar after eating. Lychee has no bad cholesterol or saturated fat, making it a good choice for people with diabetes.

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6 benefits of lychee for diabetics

Low glycemic index

According to Boldsky, the glycemic index of lychee is 57 and the glycemic load is 9 per 100 grams. This falls under the moderate glycemic index. This means that when lychee is consumed, it tends to release glucose slowly and steadily, without causing a sudden spike in sugar levels. Therefore, lychee is considered a is one of the healthy fruits in the diabetic diet.

High fiber content

Fiber is essential in controlling diabetes. Lychee is rich in fiber and has no cholesterol or saturated fat. It also contains a large amount of nutrients such as magnesium, vitamin B, etc., which are known to reduce oxidative stress, protect pancreatic cells, and improve insulin production in the body.

Boost immunity

Hyperglycemia is one of the main causes of the body's immune system being disrupted, leading to the spread of pathogens in diabetic patients. The bioactive compounds in lychee help strengthen the human immune system, protecting people from minor illnesses.

Prevent cataracts

Diabetes can progress to cause a major complication i.e. cataracts, especially in people over 50. Lychee plays an important role in preventing diabetic cataracts due to its potent glucose-inhibiting compounds.

Prevent nerve cell damage

Diabetes can be the cause of many neurological diseases. This is because prolonged high glucose levels in the body weaken the nerve walls and hinder the supply of oxygen and nutrients to the nerves. This can be overcome by lychee seeds, as they have neuroprotective effects and can help prevent nerve cell damage.

Prevent heart complications from diabetes

Lychees are rich in antioxidants like vitamin C and also have a good amount of minerals like potassium, iron, magnesium. These important minerals can help maintain blood sugar levels and regulate blood pressure, thus preventing a variety of heart disease symptoms caused by diabetes such as stroke and high blood pressure.

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How much is enough for diabetics to eat?

According to medical experts, diabetics should check the glycemic index (GI) when choosing fruits or foods rich in carbohydrates. Foods with a high GI are above 70, diabetics should only eat small amounts and occasionally. The group with a low GI (20-49) includes apples, avocados, cherries, grapefruit, peaches, pears, plums, strawberries... The group with an average GI (50-69) includes lychees, figs, grapes, kiwis, mangoes, oranges, raisins, bananas with green skin...

Lychee has a glycemic index of 57 (in the medium group). When eating this fruit, glucose will be released slowly and steadily, not causing blood sugar to increase suddenly. However, eating too much can cause blood sugar to spike, affecting health.

Therefore, to eat lychee safely, diabetics need to base on their body condition. On average, diabetics can eat a portion of fruit equivalent to 15 grams of sugar per day. 15 grams of sugar is equivalent to 6 lychees. Therefore, diabetics should not eat more than 6 lychees per day.

Note, when eating 6 lychees a day, you should not eat other fruits.

2 times you should not eat lychee

According to nutritionists, the best time to eat lychee is after a meal, because at this time the body has accumulated enough salt water through food so there is no fear of getting drunk or hot. Note, you should not eat lychee at the following 2 times:

Do not eat lychee when hungry

Eating fresh lychee when hungry will cause the body to absorb too much sugar in a short time, which can cause intoxication with symptoms of dizziness, nausea, and weak limbs.

If you experience lychee intoxication, you should drink a glass of sugar water to improve your health. That helps to compensate for the amount of sugar that has increased due to insulin in the body to lower the blood sugar level too much.

Do not eat lychee before and during your period.

In the days before menstruation, women often experience anxiety, depression, emotional stress, insomnia, irritability, restlessness, fatigue, due to the imbalance of estrogen and progesterone hormones. Therefore, during this period, women should limit eating lychee.

Source: https://giadinh.suckhoedoisong.vn/nguoi-benh-tieu-duong-khong-can-kieng-an-vai-an-theo-cach-nay-de-tang-mien-dich-va-ngua-bien-chung-tieu-duong-172240617145959439.htm