How should PCOS patient eat fruit?
How should PCOS patient eat fruit?
Moderation: Control the quantity of fruits consumed each day. Eating 200-400g of fruit per day is sufficient, and it's crucial not to exceed this amount. Drinking fruit juice is not recommended, but if consumed, it should not exceed 150ml per day due to its higher sugar content.
Low Sugar: Choose fruits with lower sugar content. While there are no fruits that should be completely avoided, it's essential to be mindful of the sugar content. Examples of fruits with lower sugar content include green plums, oranges, lemons, peaches, apples, apricots, loquats, pineapples, pomelos, olives, etc. Fruits with higher sugar content, such as grapes, persimmons, cantaloupes, watermelons, should be consumed sparingly or avoided.
Timing: Consume fruits between meals rather than immediately after a heavy meal. Eating fruits during afternoon tea or as a morning snack is recommended. The insulin-target tissues exhibit better insulin sensitivity in the morning, making them more efficient at metabolizing sugars.
Avoid Juicing: It's advisable to eat fruits in their whole, natural form instead of juicing them. Chewing the fruit slowly allows for better digestion and absorption, while fruit juice can lead to a rapid increase in blood sugar levels.
