Lychee is a sweet fruit but its consumption is considered safe, even for those trying to control their glucose levels. It has a low glycemic index which makes it good for those watching their blood sugar levels. However, the fruit’s sugar can lead to hyperglycemia as the amylase enzyme breaks down sugars and enables them to be quickly absorbed into the bloodstream. Thus, it is important to watch your consumption of lychees to prevent sugar spikes.
Eating lychee while maintaining your blood sugar levels
• Limit lychee consumption to 30 grams for ideal blood sugar control.
• Add nuts, seeds, or feta cheese to your portion for protein and fat to help change the glycemic index of the meal.
• Drinking apple cider vinegar with water before or adding it to the fruit while eating can help reduce glucose spikes.
• Eat lychees as a pre-workout or mid-morning snack to flush out sugars with high movement/activity throughout the day.
The GI of fully ripened lychees is around 50, which is considered moderate. Lychees are high in fibre, and nutrients like vitamin C, and potassium, and low in sodium content which prevent sugar spikes. A study suggests that lychee contains many bioactive compounds that can help to lower blood sugar. If eaten in moderation with the addition of protein and fats, lychees can be good for glucose management.
