One of the major challenges of diabetes is figuring out what foods are good for the condition. This is particularly true for fruits. Many fruits considered healthy have to be ruled out now, such as bananas and mango. Similarly, one might also wonder, is orange good for diabetes, or should it be discarded? In this article, we will try to answer this question in detail.
Benefits of Orange for Diabetes
An individual with diabetes has to follow a strict diet. To form a balanced meal, you must avoid fruits and vegetables with high carbohydrates and sugar levels. Adding fruits with high fibre content and vitamins to your meal can help manage your blood sugar levels. The best examples of such fruits are apples, apricots, grapes, and papayas. Oranges can also be added to this list, as it has numerous benefits. It is high in Vitamin C, fibre, and antioxidants. Let’s examine the benefits and other properties of this fruit below.
Nutritional Facts About Orange
Besides being high in Vitamin C, fibre, and antioxidants, oranges are also a good source of potassium and folate. They’re packed with nutrients that can offer some serious health benefits. Here are some of the ways oranges can help people lower their blood sugar levels:
Fibre slows down the absorption of sugar into the bloodstream after the meal, preventing sudden spikes in blood sugar levels. Oranges are a good source of soluble fibre, which helps the food travel faster through the digestive tract. This feature can help people regulate or maybe even reverse diabetes.
Antioxidants are important for everyone, but they’re especially important for people with diabetes because they help protect against cell damage. Oranges are a good source of several different antioxidants, including beta-carotene and flavonoids. These nutrients help to protect cells from damage and may help to improve blood sugar control.
High cholesterol is a risk factor for heart disease, a leading cause of death among people with diabetes. Oranges contain pectin, a soluble fibre that has been shown to lower cholesterol levels. Pectin works by binding to cholesterol in the intestine and preventing its absorption in the bloodstream. Additionally, orange contains hesperidin, a flavonoid that has been shown to have anti-inflammatory and cholesterol-lowering properties. Hence, oranges are unequivocally good for diabetes.
Oranges are a great source of Vitamin C, which improves insulin sensitivity. One medium-sized orange contains over 83 mg of vitamin C, which is 90 per cent higher than the recommended daily amount of Vitamin C. This vitamin is important for many functions in the body, including the ability to heal wounds. A particular challenge for people with diabetes is getting enough Vitamin C can tackle this condition.
Low Glycemic Index
Glycemic Index measures the carbohydrate level in foods and how it affects blood sugar levels. Carbs with high glycemic index results in a rapid spike in blood sugar level. Similarly, low glycemic index carbs release glucose gradually in the bloodstream. Oranges are low GI as they range between 40 to 50. This is particularly useful for those with diabetes as it stabilizes blood sugar levels in their bodies. Hence, orange is a good fruit for diabetes.
How to Use Orange for Diabetes
Here are some ways to incorporate oranges into your diabetes management plan.
- Include an orange with breakfast. Add diced oranges to oatmeal or yoghurt, or enjoy a glass of freshly squeezed orange juice.
- Enjoy an orange directly as a snack. Slice up an orange and enjoy it as is, or top with a little low-fat cottage cheese for a satisfying snack.
Other benefits of Orange
Apart from the benefits mentioned above and the nutritional value of oranges, the fruit also contains hesperidin. This flavonoid has been shown to have anti-inflammatory and cholesterol-lowering properties. Apart from controlling and even reversing diabetes, it can help manage conditions like fatty liver, which can occur due to alcoholic or non-alcoholic reasons.
To Sum It Up
In conclusion, oranges are an excellent choice for people who have diabetes. Even if they contain natural sugar, their fibrous properties and low glycemic index offset this minor drawback. Since the sugar levels are minimal, they also don’t cause spikes in blood sugar levels. Hence, not only is it a great fruit to consume for those with this condition, but it can also completely reverse diabetes in some cases.
Of course, it is not a miracle cure by any means. It is a fruit with sugar levels, hence must be consumed in moderation. Apart from oranges, you can also consume other fruits like apples, apricots, cherries, berries, and kiwi, which can also combat diabetes.