According to Dr. Chau Thi Anh, Head of the Nutrition Department at Xuyen A General Hospital in Ho Chi Minh City, the natural sugars in lychees are mainly fructose, glucose, and sucrose, which give them their intense sweetness. These are also simple sugars that are quickly absorbed, so it's important to avoid eating too much in a short period, especially on an empty stomach, to prevent sudden hypoglycemia, commonly known as "lychee intoxication."
"When large amounts of glucose are ingested, they are directly absorbed through the intestinal mucosa into the bloodstream quickly, and then distributed throughout the body. Sudden hypoglycemia occurs when the body stimulates the pancreas to secrete excessive amounts of insulin to process and quickly regulate blood sugar and get glucose into the cells," Dr. Anh explained.
Lychee with juicy white flesh
PHOTO: LC CREATED BY AI
In what ways can eating lychees be harmful to your health?
Eating too many lychees at once : Eating a large quantity at once can cause blood sugar to spike and then drop rapidly, leading to feelings of fatigue, intense hunger, or dizziness in some people.
Eating on an empty stomach: Some studies have shown that malnourished children who eat large amounts of lychees on an empty stomach may experience hypoglycemia later in the day. For healthy adults, the risk is lower, but they may still experience fatigue, tremors, or discomfort if they overeat on an empty stomach.
Sensitive constitution, internal heat, indigestion: According to traditional medicine, lychee fruit has a sweet taste and warm nature. Consuming too many lychees at once can cause internal heat, acne, or other unwanted reactions such as mouth ulcers, constipation, or a feeling of restlessness.
For people with diabetes : Fresh lychees have a glycemic index (GI) of approximately 57, which is in the medium range. However, people with diabetes need to pay attention to their glycemic load (GL), so they should limit their lychee intake to less than 9 fruits per day.
"Furthermore, canned lychees have a glycemic index (GI) of 79, which is considered high and therefore should be avoided by people with diabetes. Consumption of large quantities is also not recommended for people with diabetes," Dr. Chau Thi Anh noted.
Lychees are delicious, but they should be eaten in moderation.
PHOTO: LC
What is the safe amount of lychee to eat?
According to Doctor Chau Thi Anh, pregnant women and children should only eat about 3-4 lychees per day.
Adults: Maximum 10-12 fruits per day
People at risk of diabetes and those with diabetes should only eat about 6-8 apples per day, divided into several smaller portions.
Do not eat on an empty stomach. Eat in small portions, and avoid eating too much at once. Drink plenty of water and eat with meals that contain protein or fiber.