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Are vegetable and fruit juices bad for blood sugar?
- 2 days ago
- 2 min read
We often hear that eating a lot of fruit at once can spike blood sugar quickly, so many guidelines recommend eating small portions of fruit, or eating it together with other foods. That naturally makes people worry that drinking juice might raise blood sugar even faster.
However, a small recent study on 10 adults looked at blood sugar before and after drinking a 100% vegetable‑fruit juice made with celery, cabbage, apple, kale and lemon. The results showed no major rise in blood sugar, even when the juice was consumed together with bread. This suggests that a 100% juice rich in fiber from vegetables and fruit may not stress blood sugar as much as many people fear.
In Korea, about 1 in 7 adults over 30 has diabetes, and 4 in 10 are in a pre‑diabetic stage, so blood sugar control is critical. Studies indicate that regular intake of vegetables and fruit can help prevent sharp post‑meal spikes and may reduce the risk of type 2 diabetes. In particular, green vegetables such as broccoli and cabbage contain compounds that support insulin function.
The key message is this: what really matters is the ratio and combination of vegetables and fruit, not simply whether you eat them whole or drink them as juice. If you avoid sugar and syrups, use vegetables as the base and add just enough fruit for natural sweetness, and drink slowly as part of a meal or snack, you can enjoy vegetable‑fruit juice without excessive concern about blood sugar. A daily glass of vegetable‑heavy juice can be a gentle way to support healthier blood sugar habits.
蔬果汁，其實對血糖係咪真係咁差？
我哋成日聽人講，一次過食太多生果會令血糖好快升高，所以一般建議生果要分量少啲食，或者同其他食物一齊食。咁樣自然會令好多人擔心：「將生果打成汁，會唔會升糖升得更快？」
但最近有一個細規模研究，針對 10 位成年人，觀察佢哋喺飲用 100% 蔬果鮮榨汁前後嘅血糖變化。呢款飲品係用西芹、椰菜、蘋果、羽衣甘藍同檸檬整成嘅。結果發現，飲完之後血糖並沒有明顯上升，就算同麵包一齊食，血糖都冇出現急劇飆升。呢啲結果顯示，纖維豐富嘅 100% 蔬果汁，對血糖嘅負擔，可能冇想像中咁大。
以韓國為例，30 歲以上成年人之中，大約每 7 個就有 1 個係糖尿病患者，10 個入面有 4 個屬於糖尿病前期，可見血糖管理好重要。多項研究都指出，足夠攝取蔬菜同生果，有助減少餐後血糖急升，亦可以降低第 2 型糖尿病嘅風險。特別係西蘭花、椰菜呢啲深綠色蔬菜，當中含有幫助胰島素功能嘅成分。
總結嚟講，重點唔係「食原件定係飲果汁」，而係蔬菜同生果嘅比例同配搭。只要唔加糖同糖漿，以蔬菜做基底、生果只用嚟加少少天然甜味，然後慢慢飲，當作正餐前或小食一部分，其實可以比較安心咁享用蔬果汁，而唔使過分擔心血糖。每日一杯「蔬菜為主」嘅果菜汁，可以係溫和又實際嘅血糖管理習慣。
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