Blood sugar management is becoming an everyday health habit, no longer a concern only for diabetes patients. Summer requires particular care, as heat and dehydration can make blood sugar levels react sensitively.
According to the food industry on the 9th, a survey by research firm Embrain on perceptions of blood sugar management and "slow aging" trends found that 84.1% of respondents said "blood sugar should be managed early, from a young age." In addition, 79.8% said "blood sugar-related diseases can be prevented through everyday diet management alone."
Sweating heavily in hot weather can cause dehydration, concentrating the blood and raising blood sugar levels. Conversely, high activity levels or extended outdoor activity can trigger symptoms of low blood sugar. Experts advise that regularly consuming natural foods rich in dietary fiber helps moderate post-meal blood sugar spikes and maintain overall metabolic health.
◇Green Kiwifruit: A Green Fruit That Eases Blood Sugar Spike Worries
Green kiwifruit is a leading green fruit rich in dietary fiber. A 100g serving of Zespri green kiwifruit contains 2.3g of dietary fiber. Pectin, a soluble dietary fiber, helps regulate digestion speed and moderate post-meal blood sugar responses. Actinidin, a digestive enzyme, also plays a positive role in gut health.
Research shows that eating kiwifruit 30 minutes before a meal is effective in easing blood sugar spikes. According to a study by Dr. John Monro of New Zealand's Bioeconomy Science Institute, eating kiwifruit 30 minutes before consuming biscuits resulted in a 46.8% lower peak blood sugar level and a 26.6% lower rate of blood sugar change compared with eating them at the same time.
Green kiwifruit also has a glycemic index (GI) of 51, qualifying it as a low-GI food (GI of 55 or below), making it easy to enjoy even while managing blood sugar. "Kiwifruit is a fruit in which dietary fiber and organic acids work in combination, contributing not only to gut health and bowel function but also to post-meal blood sugar management," said Yoo Byung-wook, professor of family medicine at Soonchunhyang University Seoul Hospital. "Adding one green kiwifruit to your regular diet supplies not only dietary fiber but also a variety of micronutrients, helping even those unaccustomed to eating fruit build healthy eating habits without difficulty."
◇Cucumber: From Hydration to Blood Sugar Management
Cucumber is a leading low-GI vegetable, with a GI of just 15. Its low carbohydrate content and dietary fiber help reduce sharp post-meal blood sugar increases. Its abundant potassium helps the body excrete sodium, playing a positive role in blood pressure management as well.
About 95% of a cucumber is water, making it ideal for hydration in summer. It can be eaten raw without any cooking and works well in a variety of dishes, including salads and chilled soups.
◇Broccoli: Blood Sugar Management and Antioxidants at Once
Broccoli is low in carbohydrates and rich in dietary fiber, helping to moderate post-meal blood sugar increases. In particular, sulforaphane, a plant compound found in broccoli, can positively affect fasting blood sugar and metabolic health, and is also drawing attention as an antioxidant and anti-inflammatory component.
Broccoli is also rich in beta-carotene and vitamin C, supporting eye health and immune function. Briefly blanching or steaming it can reduce nutrient loss, and it works well in a variety of dishes, including salads and chilled vegetable plates.
