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Dragon fruit is not low in sugar, and because it is large, pay attention to the limit.
Rich in dietary fiber, and the small black seeds also have the effect of promoting bowel movements. It is a good helper for constipation, and diarrhea should be avoided.
Red comes from betalain, which turns urine and stool red.
There is little difference in nutrition between red and white hearts.
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Dragon fruit helps with constipation
It is often said that eating dragon fruit helps with bowel movements, and this is true.
The dietary fiber content of dragon fruit pulp can reach 2~3%, which is higher than that of apples, pears, and oranges.
Pectin and oligosaccharides in it can not only absorb water in the intestine, promote the formation of stool, but also regulate the intestinal flora strong>There are benefits.
Small black seeds in dragon fruit contain up to 13% crude fiber,[3] tightly packed with fat, protein, and carbohydrates, making these small black seeds in the defecation It still maintains a form that is recognizable to the naked eye. The grains themselves can also promote intestinal motility.
If you eat a lot of dragon fruit at once, you can “see you tomorrow” with it.
However, if you have a sensitive gut or are experiencing diarrhea, you should avoid dragon fruit as it may cause or worsen diarrhea.
Get Control
At present, there is no specific data on the glycemic index of dragon fruit, and dragon fruit is also divided into different types, and there are differences in planting in different places.
But it should be reminded that the sugar content of dragon fruit is indeed relatively high, only soluble sugar can reach 9%,[1] In addition to its own size comparison If it is large, it is close to 300g in one meal, which still has a certain impact on blood sugar.
Recommended no more than 1 at a time, try to eat between meals.
If there is a need to control blood sugar, it is best to control it within half. It is best for people with diabetes to try a few bites first to test their blood sugar response, and then decide whether to eat or not and how much to eat next time.
Not sweet and high in sugar?
Many people may find it strange to say that dragon fruit is high in sugar. After all, it tastes lighter, not as sweet as apples, strawberries, and watermelons.
Then why does it have the same sugar content as these fruits, or even more?
The sugar content of fruit is not just judged by its sweetness. Also sugar, fructose is about twice as sweet as glucose.
The proportion of glucose in dragon fruit is relatively high, close to 70% of the total soluble sugar. [2] Compared with fructose-based fruit, it is naturally less sweet.
And glucose enters the bloodstream faster than fructose, which has a greater effect on blood sugar. So the perception of “you can eat more without sweetness” is also wrong.
If you’re eating dragon fruit…
If you’re eating dragon fruit, it’s even more present in the poo.
—The poop can turn red or even black, making you wonder if you have blood in your stool.
More intuitively, your urine will also turn red.
Don’t panic, it’s betabetaine in dragon fruit. It is soluble in water and has strong stability. Because the amount is too large, it cannot be completely absorbed by the human body, so it is excreted, and the urine and stool are also dyed.
(If you eat too much vitamin B2, the urine will turn yellow-green, which is also a reason, no other abnormalities do not need to worry too much)
Betaine is a very safe natural pigment, in the national standard for food additives (GB 2760-2014), it can be used in various foods as needed without the maximum use quantity limit.
What is the difference between a red heart and a white heart?
The red heart dragon fruit on the market is generally more expensive than the white heart, which may be mainly due to the difference in planting costs.
Nutritionally, red hearts may be higher in sugar than white hearts, taste sweeter, and are slightly higher in individual minerals. But the overall difference wasn’t particularly big. [1] Regardless of whether it is a red heart or a white heart, pitaya has no other particularly prominent nutritional characteristics in addition to its high dietary fiber.
As mentioned earlier, the color of the dragon fruit comes mainly from betalains, not anthocyanins.
Betaene has been found to have some antioxidant functions in the human body, but the current research is still very preliminary, and the evidence is far less than that of anthocyanins. So don’t have too many magical expectations for it, red hearts and white hearts, just choose what you like.
One egg
Betaene is more important to the plant itself. It can not only attract birds and insects, carry seeds to disperse farther, but also filter ultraviolet rays and regulate metabolism. Regulates osmotic pressure within plant cells even in arid and extremely saline environments. [4]
Be aware that dragon fruit is a cactus plant that can grow in the desert.
References:
[1] Cai Yongqiang, Xiang Qingyun, Chen Jialong, Peng Yuji, Wang Bin. Nutritional analysis of dragon fruit [J]. Economic Forest Research, 2008, 26(04): 53-56.< /p>
[2] Li Wenyun, Peng Zhijun, Wang Bin, Cai Yongqiang. Analysis of sugar and acid content and composition in pulp of different varieties (strains) of dragon fruit [J]. Guizhou Agricultural Science, 2010, 38(11 ):215-217.
[3] Jiang Xin, Cao Jun, Bai Xinpeng, Li Chuan, Cao Zhongyan, Feng Cong. Nutrient composition analysis of red pitaya seeds [J]. Research and Development of Natural Products, 2018, 30(02):232-238.
[4] Huang Huan, Hu Huixia, Jiang Lianhe, Wang Liangsheng, Ren Hongxu. Research progress of plant beet pigments[J]. Bulletin of Biology, 2014, 49(08): 1-4+ 64.