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ผลไม้สําหรับคนเป็นเบาหวาน (เป็นเบาหวานกินผลไม้อะไรได้บ้าง)

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29May 2020

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การกินผลไม้เป็นวิธีหนึ่งที่ช่วยทำให้เราอร่อยและหายหิว แต่อย่างไรก็ตามผลไม้ส่วนใหญ่ก็มีน้ำตาลเป็นส่วนประกอบ จึงทำให้เกิดคำถามว่า ผลไม้ชนิดไหนบ้างที่เหมาะสมกับผู้ที่เป็นโรคเบาหวาน ใครๆทุกคนก็รู้อยู่แล้วว่าควรกินผักและผลไม้ให้มากขึ้น แต่เมื่อเป็นโรคเบาหวาน คุณอาจวิตกกังวลกว่าปกติว่าปริมาณน้ำตาลในผลไม้จะทำให้เบาหวานของคุณแย่ลงรึเปล่า ทั้งนี้น้ำตาลในผลไม้ เป็นน้ำตาลตามธรรมชาติ ซึ่งแตกต่างจากน้ำตาลที่เพิ่มเข้ามาจากอาหาร หรือ เครื่องดื่มที่ปรุงขึ้น โดยการเลือกกินผลไม้ก็ควรเลือกกินผลไม้ที่มีความหลากหลาย เนื่องจากผลไม้แต่ละชนิดจะให้วิตามินและแร่ธาตุที่ต่างกัน นอกจากนี้การเลือกกินผลไม้ชนิดต่างๆตามฤดูกาลก็ยังถือเป็นการช่วยให้ประหยัดค่าใช้จ่ายได้อีกด้วย

ผลไม้มีบทบาทสำคัญในการช่วยให้ผู้ป่วยโรคเบาหวานรู้สึกอิ่มและดูดซึมน้ำตาลได้ช้า และการกินใยอาหารหรือไฟเบอร์ให้เพียงพอมี จะมีบทบาทสำคัญในการรักษาโรคเบาหวานด้วย เพราะ อาหารที่มีไฟเบอร์ชนิดละลายน้ำได้สูงสามารถชะลอการดูดซึมน้ำตาลและควบคุมระดับในเลือด การกินผลไม้ที่มีใยอาหารสูงจึงเป็นทางเลือกที่ดีสำหรับอาหารในแต่ละมื้อ

อย่างไรก็ตาม รูปแบบของผลไม้อาจมีผลต่อระดับน้ำตาลในเลือด เช่น การเลือกกินผลไม้สดหรือแช่แข็ง จะดีกว่าการกินผลไม้แปรรูปโดยตรง จากกระป๋องหรือขวด เช่น แอปเปิ้ลซอส และผลไม้กระป๋อง รวมถึงดีกว่าการกินผลไม้แปรรูป เช่น ผลไม้แห้งและน้ำผลไม้ เนื่องจากการกินผลไม้แปรรูป จะทำให้ระดับน้ำตาลในเลือดสูงขึ้นเร็วกว่าปกติ

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“โรคเบาหวานเป็นภาวะเรื้อรัง แต่ก็สามารถจัดการเบาหวาน และใช้ชีวิตได้ตามปกติ ด้วยการควบคุมระดับน้ำตาลในเลือด และการควบคุมอาหารก็เป็นหัวใจสำคัญอย่างหนึ่งของวิธีรักษาโรคเบาหวาน”

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ค่าดัชนีน้ำตาล กับการเลือกกินอาหาร

เราสามารถใช้ค่าดัชนีน้ำตาลเป็นเครื่องมือช่วยเลือกอาหาร และผลไม้มารับประทาน

สำหรับผู้ที่เป็นโรคเบาหวาน เรามีวิธีหนึ่งที่ใช้ในการเลือกกินผลไม้ หรือ อาหารต่างๆ ซึ่งเป็นวิธีที่ปลอดภัยและเหมาะสม นั่นก็คือ การตรวจสอบค่าดัชนีน้ำตาล (GI) ของอาหารต่างๆก่อนที่เราจะนำมากิน

ค่าดัชนีน้ำตาล (GI) คืออะไร

ค่าดัชนีน้ำตาล (GI) คือ การจัดอันดับของอาหารโดยกำหนดให้มีค่าตั้งแต่ 1 ถึง 100 คะแนน โดยคะแนนที่มากขึ้นก็จะหมายความว่า อาหารนั้นมีผลทำให้ระดับน้ำตาลในเลือดเพิ่มขึ้นได้อย่างรวดเร็ว เพราะว่าอาหารที่มีค่าดัชนีน้ำตาลสูงจะถูกดูดซึมได้เร็วกว่าอาหารที่มีค่าดัชนีน้ำตาลต่ำ ยิ่งอาหารที่มีคาร์โบไฮเดรตเป็นส่วนประกอบมาก ก็จะทำให้มีค่า GI สูงขึ้น และนอกจากค่าดัชนีน้ำตาล (GI) แล้ว ยังมีค่า Glycemic load (GL) อีกค่าหนึ่ง ซึ่งเราสามารถจำหลักการเพื่อนำไปใช้ได้เลยว่า ให้เลือกกินอาหารที่มีค่า GI ต่ำ และ GL ต่ำ เพื่อช่วยควบคุมระดับน้ำตาลในเลือด

รายชื่อผลไม้สำหรับผู้ป่วยโรคเบาหวาน

  • ผลไม้ GI และ GL ต่ำ :

ผลไม้ที่มีค่า GI ต่ำกว่า 55 และค่า GL ต่ำกว่า 10 ได้แก่ แอปเปิ้ล อะโวคาโด กล้วย ผลเบอร์รี่ เชอร์รี่ เกรฟฟรุ๊ต องุ่น กีวี่ ส้ม ลูกพีช แพร์ ลูกพลัม สตรอเบอร์รี่ ฝรั่ง

  • ผลไม้กลาง GI (GI จาก 56 ถึง 69) :

ผลไม้ที่มีค่า GI ระหว่าง 56 – 69 และ ระดับ GL ต่ำกว่า 10 นั้นถือว่าอยู่ในระดับปานกลาง ตัวอย่างเช่น แตงหวาน มะเดื่อ มะละกอ สัปปะรด มะม่วง ทุเรียน ลำไย

  • ผลไม้ GI สูง :

ผลไม้ที่มีค่า GI สูงกว่า 70 จะมีค่า GI สูง เช่น แตงโม

เป็นโรคเบาหวานสามารถกินผลไม้ได้มากแค่ไหน

โดยปกติแล้ว เราแนะนำให้ผู้ที่เป็นโรคเบาหวานควรกินผักที่ไม่มีแป้งในสัดส่วน 50 เปอร์เซ็นต์ ของมื้ออาหาร อาหารที่เหลือครึ่งหนึ่งควรเป็นโปรตีนและแป้งที่มีเส้นใยสูง เช่น ถั่วหรือธัญพืช แต่อย่างไรก็ดีควรกินไขมันที่ดีต่อสุขภาพด้วยเพื่อกระตุ้นให้รู้สึกอิ่ม และเพิ่มการดูดซึมสารอาหารหลายๆชนิดที่ต้องถูกดูดซึมพร้อมกับไขมัน เช่น วิตามิน ดังนั้น ในแต่ละมื้อเราแนะนำให้กินผลไม้สดได้อีก 1 ถ้วย หรือ ครึ่งถ้วยถ้าเป็นผลไม้แปรรูป

ประโยชน์ของการกินผลไม้สำหรับผู้ป่วยโรคเบาหวาน

  • ลดน้ำหนัก หรือ ควบคุมน้ำหนัก
  • ได้รับวิตามินแร่ธาตุและไฟเบอร์ที่จำเป็น
  • ลดความเสี่ยงของโรคมะเร็งและโรคอื่นๆ

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ผลิตภัณฑ์สำหรับผู้ป่วยโรคเบาหวาน อาหารเสริม และสมุนไพรลดเบาหวาน ที่แนะนำโดยเภสัชกร

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กลูเซอนา อาหารทดแทนทางการแพย์ ที่มีไว้เพื่อคนที่เป็นเบาหวานโดยเฉพาะ

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แคปซูล ถั่งเช่าทิเบต ผสมเห็ดหลินจือ (สารสกัดเข้มข้น)

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ชาสมุนไพร ใบหม่อน ผสม เจียวกู่หลาน และเห็ดหลินจือ

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เครื่องตรวจระดับน้ำตาลในเลือด Glucosure Autocode

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Test Strip แผ่นสำหรับเครื่องวัดน้ำตาล เครื่องตรวจน้ำตาลในเลือด Glucosure

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เครื่องวัดความดันโลหิต Blood Pressure Monitor

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