Plums are one of the popular summer fruits, with a sweet and sour taste and rich nutritional value. However, due to the reduced ability of the body to metabolize sugar, diabetic patients need to limit their intake of high-sugar foods. Are plums high in sugar? Can diabetics eat them? This article will explore these issues.
Nutritional Components of Plums
Plums are rich in various vitamins and minerals, such as vitamin C, vitamin A, potassium, and magnesium, which are beneficial for enhancing immunity, protecting vision, and maintaining cardiovascular health. In addition, plums are also rich in dietary fiber, which helps promote intestinal peristalsis and regulate gastrointestinal function.
Sugar Content in Plums
The sugar in plums is mainly fructose and glucose. Every 100 grams of plums contains 10-15 grams of sugar, of which about 2.5 grams is dietary fiber. These sugars and fibers are natural components and not artificially added.
Glycemic Index of Plums
The glycemic index is a measure of the effect of food on blood sugar levels. The lower the value, the smaller the impact on blood sugar. The glycemic index of plums is relatively low, around 25, similar to that of apples.
Can Diabetic Patients Eat Plums
Diabetic patients can consume plums in moderation. Although the sugar content of plums is not low, their glycemic index is low, which can effectively control blood sugar spikes. At the same time, plums are rich in fiber, which can increase satiety and reduce sugar absorption in the gastrointestinal tract.
How Diabetic Patients Should Eat Plums
It is recommended that diabetic patients pay attention to controlling their intake when eating plums and not eat too much at once to avoid affecting blood sugar control. Plums can be eaten with other low-sugar fruits, such as strawberries, blueberries, and grapefruits.
How Other People Should Eat Plums
For other people, eating plums is beneficial. Plums are rich in a variety of nutrients, which help improve human immunity, promote digestion, and prevent infections.
How to Choose Fresh Plums
When choosing plums, you should select those with a smooth appearance, bright color, and no spots or dents on the surface. Pressing them should feel slightly elastic, not soft or mushy. In addition, you should choose ripe plums, as unripe plums may have high acidity and a bitter taste.
How to Store Plums
The storage method for plums is relatively simple. They can be stored in a cool, ventilated place, away from direct sunlight and humid environments. If you want to store them for a long time, you can refrigerate them, but you should avoid contact with other strongly smelling foods to prevent contamination.
How to Eat Plums
Plums can be eaten directly or made into plum jam, dried plums, etc. Before eating, they should be washed with clean water to remove bacteria and dust from the surface. It is recommended not to peel them, as the skin contains many nutrients.
The Effects and Functions of Plums
Plums have the effects of clearing heat and moistening the lungs, promoting fluid production to quench thirst, and moistening the intestines to relieve constipation. They can be used to treat symptoms such as dry mouth and constipation. In addition, plums also have antioxidant, antibacterial, and anti-inflammatory effects.
Side Effects of Plums
Eating too many plums can cause discomfort such as diarrhea and abdominal pain, so it is important to eat them in moderation. People allergic to plums should avoid them.
Dietary Considerations for Diabetic Patients
In addition to consuming plums in moderation, diabetic patients should also pay attention to controlling the overall intake of sugar and carbohydrates in their diet. It is recommended to eat more low-sugar and low-fat foods such as vegetables, fruits, and whole grains, while limiting the intake of high-sugar and high-fat foods.
Regular Blood Sugar Monitoring
Diabetic patients should regularly monitor their blood sugar levels to detect and adjust any abnormalities in a timely manner. In terms of diet, they should formulate a reasonable diet plan based on their physical condition and doctor's recommendations.
The Impact of Exercise on Diabetes
Moderate exercise can improve the body's metabolic level, help control blood sugar, and promote blood circulation and metabolic detoxification. However, before exercising, blood sugar monitoring and a doctor's evaluation should be done first to choose the appropriate type and intensity of exercise.
Although plums contain a certain amount of sugar, they are rich in nutritional value and can be eaten in moderation by diabetic patients. In terms of diet, diabetic patients should pay attention to controlling the overall intake of sugar and carbohydrates. At the same time, they should regularly monitor their blood sugar levels and exercise appropriately.