这种水果热量低、稳血糖，夏天适合全家人吃！
双语君约 6 分钟夏天来了，桃子大量上市。软软的果肉、甜甜的汁水，很多人一吃就停不下来。其实，桃子不仅好吃，营养也很不错。
Peach season has arrived. With their soft flesh and sweet taste, peaches are a summertime favorite for many. But beyond being delicious, peaches are also packed full with nutrients.
如今，市面上的桃子品种丰富，油桃、水蜜桃、蟠桃、黄桃……不同品种在口感和营养上各有特色。
桃子到底有哪些营养价值，不同品种的桃子营养又有什么区别？又该如何挑选呢？一起来了解一下吧！
吃桃子的好处
Peaches are low in calories, even lower than plums, apricots, strawberries, and cantaloupe. Being so low in calories makes peaches a great, healthy choice for people trying to lose weight.
Although many peaches taste sweet, they're actually low in sugar. This gives them a low glycemic index and glycemic load, meaning they don't spike blood sugar, making peaches a safe fruit choice for people with diabetes.
Peaches are a good source of dietary fiber, especially soluble fiber, which helps support gut health and keep blood sugar levels stable. The fiber in peaches can improve digestion, prevent constipation, and feed healthy gut bacteria.
Peaches are rich in antioxidants like polyphenols, flavonoids, and carotenoid, with darker-colored peaches usually having higher levels. These antioxidants help fight free radicals, support heart and eye health, and may reduce inflammation.
桃子应该怎么选
对于有“选择困难症”的人，除了选择口味，下面几个原则可供参考：
Similar in calories and sugar to fuzzy peaches, nectarines are smaller and more resistant to spoilage, making them a good choice for storage.
Yellow peaches and blood peaches are richer in antioxidants compared to white peaches.
These varieties are lowest in calories, ideal for people on strict fat-reduction plans. Avoid higher-calorie types like honey peaches or yellow peaches.
不同品种桃子营养成分比较 图源：《中国食物成分表（第6版）》
这些人群吃桃子要注意
▌糖尿病患者
对于糖尿病患者来说，桃子虽然可以吃，但一定要注意控制食用量。虽然桃子本身的含糖量不算很高，但市面上常见的桃子个头往往偏大，一个就可能超过250克，算下来摄入的总糖分也不容忽视。建议糖尿病患者优先选择个头较小的桃子，每次吃半个到一个为宜，同时最好搭配一些高蛋白质食物，这样既能享受桃子的美味，又能避免血糖波动过大。
While peaches are relatively safe, portion control is important. Many peaches on the market are large (over 250g), leading to high sugar intake. Choose smaller peaches, eat half to one at a time, and pair with high-protein foods to minimize blood sugar spikes.
▌消化功能较差人群
桃子膳食纤维含量高，消化功能较差的朋友应注意限量吃，避免因摄入大量膳食纤维影响膳食中其他营养素吸收，或因吃桃后饱腹感太强影响正餐营养摄入。
Due to high fiber content, overconsumption can affect nutrient absorption and reduce appetite for main meals. Limit intake if you have digestive issues.
▌对桃毛过敏人群
部分朋友对桃子毛过敏，建议选择油桃等无毛桃，或者戴手套去掉有毛桃子的皮之后再吃。
If you're allergic to the fuzz on peaches, choose smooth-skinned nectarines or peel the peach with gloves on before eating.
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