Why does eating apples half an hour before meals help to reduce postprandial blood glucose?
2022-01-24
Apples are known for their health. However, there are various opinions about when to eat apples. Some say "golden apples in the morning and rotten apples in the evening". Others say that "you can't eat fruit before and after meals, and fruit can only be eaten between meals". Different statements make people feel confused. The so-called saying that you can't eat fruit before and after meals mainly takes into account the special circumstances of some patients with gastrointestinal diseases. For healthy people with good digestion ability, there is no reliable evidence that fruit is harmful to health, whether it is used as a cold dish or eaten before and after meals. Experimental studies have found that eating apples containing 15 grams of carbohydrates 30 minutes before breakfast can reduce postprandial blood glucose. GI value of eating apples before meals The decline is most obvious Apple and rice ranked second To be fair, this experiment compared the level of blood glucose response according to carbohydrates. The first group directly ate white rice containing 50g available carbohydrates. The second group ate apples containing 15 grams of available carbohydrates and rice at the same time. However, the rice is reduced. 15 grams of available carbohydrates are deducted. Finally, the total carbohydrates are the same, all 50 grams. The third group first ate apples containing 15 grams of available carbohydrates, counted from the time of eating apples, and then ate rice 30 minutes later. This rice is also reduced, as much as the second group. The fourth group first drank sugar water containing 15 grams of available carbohydrates, in which the type and content of sugar were the same as 143 grams of apples, 8.3 grams of fructose and 6.7 grams of glucose. After 30 minutes, eat rice, which is also reduced, as much as the second and third groups. The results show that if expressed by the GI value of a meal, eating rice is 82 and eating rice and apples together is 64. The eating method of eating apples first is actually reduced to 40! The effect of reducing postprandial blood sugar is really a little fierce. The method of drinking sugar water first can also reduce the GI value to 69, but the effect of drinking sugar water is still far worse than eating apples. Oranges, apples and pears Apple has the most obvious hypoglycemic effect, Oranges are the weakest However, many people may ask: you have to eat less rice to eat apples? Who can do it? If I eat an apple before dinner and don't eat less rice, will it still have this hypoglycemic effect? Can I have pears? Can I have oranges? The researchers also considered these problems. So we continued to do the second batch of experiments. This time, apple, pear and orange, the three most common fruits in winter, were used for the experiment. Moreover, the amount of carbohydrates in the experiment was divided into two groups. One group was called the equal carbon water group. As in the previous study, after eating fruit, the rice was deducted, and the total available carbohydrate intake was 50g. The other group is called the high carbon water group. They eat more fruits and rice. In other words, in this group, after eating fruit containing 15g carbon water and rice containing 50g carbon water, the total available carbohydrate intake is 65g. In the carbon water group, it was found that apples had the best effect, which was no different from the previous experiment - eating apples 30 minutes before meals reduced the postprandial blood glucose response of rice two hours after meals by 40%. Pears were slightly worse, only 25% lower; Oranges have the weakest effect, only 8%. From the perspective of postprandial blood glucose fluctuation, the effect of eating apples first is 50%. Eating oranges first is the weakest, about 25%, which can not be ignored. So, what about the high carbon water group? Because I ate 15 grams more carbohydrates, there was not much difference in blood glucose two hours after meal. The effect of eating apples and pears first was similar, only 17% and 20% lower than that of oranges, and only 10% lower than that of oranges. Moreover, even if you eat more fruits, the total amount of carbon water is added to 65 grams, and the postprandial blood glucose fluctuation is still significantly lower than the pure rice meal with only 50 grams of carbon water. This result has been very surprising. It shows that eating fruit before meals will not increase the blood glucose response, and eating fruit before meals can even effectively reduce the fluctuation of blood glucose after meals. Eat fruit first Only for people with normal gastrointestinal digestive function Finally, I have to tell you a few things. 1. the study is done among healthy people. It is not yet clear whether eating apples before meals can get the same effect of controlling blood sugar after meals. 2. The diet of eating fruit first is limited to people with normal gastrointestinal digestive function. Those who are particularly afraid of the cold, those who are prone to diarrhea and those with irritable bowel syndrome should be careful when eating an apple before dinner. If you feel uncomfortable, don't eat like this. 3. When using this method, the accuracy of time is very important. If you are not sure about the meal time, "30 minutes ago" is out of the question. For people who control blood sugar, they must ensure that they eat on time, not sooner or later, more or less. Never let yourself skip meals at any time just because you eat apples. 4. for diabetics, it is not possible to substitute food for medication, but it is also necessary to adjust the dosage of drugs according to the effect of food. If postprandial blood glucose decreases, the number of insulin and hypoglycemic drugs must be reduced, otherwise it is easy to cause dangerous hypoglycemic reaction. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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