減肥控制血糖，大小番茄你吃對了嗎？

Do you like tomatoes? Do you prefer large tomatoes or small cherry tomatoes? If you are on a weight loss plan or have diabetes, you should pay more attention when consuming tomatoes! Although tomatoes are rich in nutrients, the difference in calories can be more than double if you choose or eat them incorrectly.

There's a saying: "When tomatoes turn red, doctors turn green." While this is a bit of an exaggeration, it reflects the positive health effects of tomatoes. The most notable nutrient in tomatoes is lycopene.LycopeneBelonging to the carotenoid family, it has powerful antioxidant capabilities and can help whiten the skin.Protect the cardiovascular systemIt also has a good health-preserving effect on male prostate health.

Strong antioxidant properties: helps fight free radicals and slows down aging.

The human body produces a large number of free radicals due to environmental pollution, life stress, irregular work and rest, which accelerates cell aging. Lycopene can effectively reduce the damage of free radicals to the body. Its ability to scavenge free radicals is twice that of beta-carotene and 100 times that of vitamin E, demonstrating extremely strong antioxidant effects.

Helps with skin whitening: Inhibits melanin production.

Ultraviolet rays in sunlight stimulate the skin to produce free radicals, leading to skin aging and dullness. Lycopene, on the other hand, can inhibit melanin production, helping to maintain fair and radiant skin.

Protecting the cardiovascular system: Reducing the risk of cholesterol oxidation

Lycopene can reduce the oxidation of low-density lipoprotein (LDL, commonly known as bad cholesterol), thereby lowering its levels.ArteriosclerosisIt reduces the chances of developing cardiovascular disease and has a significant protective effect on heart health.

In addition, numerous studies have indicated that consuming tomatoes may help prevent cancer. Furthermore, tomatoes contain a variety of vitamins, making their overall nutritional value quite high.

Large tomatoes are considered vegetables, while cherry tomatoes are considered fruits! Nutritionists remind us to focus on sugar intake.

Nutritionist Chen Yixun explained that from a nutritional classification perspective, large tomatoes are usually categorized as vegetables, while cherry tomatoes belong to the fruit category. This is mainly because large tomatoes have a lower carbohydrate content and a relatively higher fiber content, thus being considered a vegetable. According to the daily dietary guidelines for Taiwanese people, it is best not to consume more than two servings of fruit per day, especially since many fruits are now quite sweet; excessive consumption can easily lead to excessive sugar intake. In contrast, since large tomatoes are classified as vegetables, as long as the cooking method is not overly complicated (e.g., avoid frying or thickening with starch), there are no specific restrictions on their intake according to the dietary guidelines.

However, cherry tomatoes aren't without their advantages. According to data from the Council of Agriculture, per 100 grams, large tomatoes contain about 21 milligrams of vitamin C, while cherry tomatoes contain a whopping 67 milligrams, more than three times that amount. Therefore, if you're looking to supplement your vitamin C intake, cherry tomatoes are a better choice.

For weight loss and diabetes patients: Large tomatoes are recommended as the first choice.

According to the Taiwan Food Nutrition Database, 100 grams of cherry tomatoes contain approximately 31-35 calories, while large tomatoes contain only 15-20 calories, a difference of nearly double. For dieters who need to control their calorie intake, or for diabetics trying to stabilize their blood sugar, large tomatoes are a more suitable choice. Especially when feeling hungry, the lower sugar content of large tomatoes has a smaller impact on blood sugar, making them a health food often recommended by doctors.

Regarding whether to peel large tomatoes, nutritionist Zhao Hanying suggests that the tomato skin is rich in dietary fiber, and if you're not particularly concerned about the texture, it's recommended to cook them with the skin on to maximize fiber intake. However, it's essential to wash them thoroughly before eating to reduce the risk of pesticide residue.

Lycopene is better absorbed when heated! Combining it with oils further enhances its bioavailability.

Lycopene is a fat-soluble nutrient, and heating it and cooking it with oil helps improve the body's absorption rate of lycopene. Studies have shown that moderate heating can soften the cell walls and fiber of tomatoes, making lycopene easier to release and increasing the absorption rate by 2 to 3 times.

However, it's important to note that most fruits and vegetables are rich in water-soluble vitamins and phytochemicals. Overcooking or heating them at excessively high temperatures can actually destroy these nutrients. For example, while some vitamin C in tomatoes is lost when heated, the bioavailability of lycopene increases.

Nutritionist Chen Yixun suggests that if you like to eat tomatoes raw like fruit, you might as well pair them with a little olive oil. This helps with the absorption of lycopene, making it both delicious and without losing nutritional value, which is an ideal way to eat tomatoes.

Chen Yixun also emphasized that whether it's a large tomato or a cherry tomato, as long as it's consumed in moderation and in the right way, it can bring health benefits. Each food has its own nutritional characteristics, and the key is "moderation" and "balance." Avoiding a picky diet and consuming a variety of foods is the fundamental way to maintain good health.