Zhong Zhaoyun (not his real name), a 64-year-old man, recently developed doubts about raisins. He had heard that eating raisins lowered blood sugar, so he would consume several before going to bed every day. However, his daughter reminded him that doubts about the veracity of this statement made him begin to be confused and hesitant
In order to answer the confusion in his heart, Zhong Zhaoyun decided to consult Dr. Li near his home. At the clinic, he sincerely posed his question to Dr. Lee: "Doctor, I heard that eating raisins can lower blood sugar, but my daughter doubts this statement, can you tell me if this is true?" ”
Dr. Li replied with a smile, "Mr. Zhong, I can fully understand your confusion. In fact, raisins do have some blood sugar regulating effects. It is a low-to-medium GI food that can help control blood sugar, and is rich in antioxidants and dietary fiber, which contributes to good health。However, it is important to note that the amount should be consumed in moderation, as excessive intake may still affect blood sugar levels. ”
Zhong Zhaoyun's heart suddenly became clear after hearing this, and he continued to ask: "Then how should I eat raisins scientifically?" Dr. Li patiently replied, ".It is recommended that you consume 10-15 grams of raisins per dayto avoid excessive intake. At the same time, choose pure raisins without additives and maintain oral hygiene to avoid adverse effects on your teeth. ”
Many people, like Zhong Zhaoyun, have misconceptions about raisins, fearing that they can lead to obesity, tooth decay and even raise blood sugar. These misconceptions stem from a lack of proper understanding of the nutritional value of raisins.
Take you to understand the truth about raisins
Rich in antioxidants and dietary fiber**:
Raisins are a natural antioxidant and rich in dietary fiber**. Raisins contain polyphenols such as flavonoids, polyphenols, and anthocyaninsThese compounds have a powerful antioxidant effect, helping to neutralize free radicals in the body and reduce cell damage caused by oxidative stress. In addition, raisins are rich in dietary fiber, which helps promote digestive health and prevent constipation and digestive problems.
Low to medium gi foods, good for blood sugar control:
Raisins have a low to medium glycemic index (GI), usually between 49 and 69, depending on the type of raisins and how they are processed. Compared with high-GI foods, low-to-medium GI foods can help release blood sugar slowly, reduce blood sugar spikes, and keep blood sugar levels stable。This makes raisins an ideal snack option for diabetics and those who need to control their blood sugar.
Ingredients for cardiovascular health:
Raisins are rich in nutrients such as potassium, magnesium, and a variety of antioxidants, including resveratrol. These ingredients help lower blood pressure and improve blood lipid levels, thereby reducing the risk of cardiovascular disease。Studies have shown that moderate intake of raisins is associated with improvements in heart health-related indicators.
Rational consumption does not lead to obesity:
While raisins are relatively high in sugar, their high fiber content and low energy density make them an ideal snack option. Studies have shown that:People who consume raisins in moderation usually consume more vitamins and minerals, have a richer intake of dietary fiber, and have a relatively lower risk of obesity and overweight。Therefore, sensible consumption of raisins does not lead to obesity, but rather helps to maintain a healthy weight and physical condition.
The impact on dental health is relatively small:
Compared to other sweets, raisins have a relatively small effect on teeth. Raisins have a lower sucrose content,It also contains a certain amount of antimicrobial substances, which helps to reduce the growth of oral bacteria。In the case of maintaining oral hygiene, eating raisins in moderation usually does not cause adverse effects on teeth.
How to eat raisins for high blood sugar?
Control your intake: Patients with high blood sugar should control their intake when eating raisins to avoid excessive consumption that causes violent fluctuations in blood sugar. It is usually recommended to consume 10-15 grams of raisins at a timeAbout twelve or thirteen.
Cooperate with diet: People with high blood sugar can eat raisins as part of their diet rather than as a snack on their own. For example,A small amount of raisins can be added to porridge or yogurt, which is consumed with other foods to reduce its effect on blood sugar.
Choose low-sugar varietiesWhen buying raisins, try to choose pure raisins with no added sugar and avoid candied raisinsBecause candied raisins often have extra added sugar, they can increase calorie and sugar intake
Pay attention to the timing and collocation: Patients with hyperglycemia can choose to consume raisins before or after a meal or exercise to take advantage of the metabolically active period before or after exerciseHelps slow down the effects of raisins on blood sugar。In addition, pairing it with foods rich in dietary fiber and high-quality protein, such as vegetables, whole grains, or nuts, can help lower the blood sugar response of raisins.
Be aware of individual differences: Due to the different physical conditions and metabolic conditions of each person, the tolerance to raisins will also vary. Therefore,Patients with high blood sugar are advised to observe their blood sugar response when consuming raisinsand adjust the intake and blending method appropriately according to the individual's situation.
In general, for patients with high blood sugar, eating cautiously is responsible for their own body, and it is best to make dietary arrangements according to individual circumstances under the guidance of a doctor or dietitian. Let health come naturally.