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Last updated on November 1st, 2023
The impact of diabetes is rising in the world, including in India. According to the National Institute of Health U.S.A., diabetes patients grew from 7.1% in 2009 to around 9% in 2019. This percentage is expected to escalate further in the coming years. Diabetic patients have always been flooded with advice regarding their diet. A diabetic is always watchful of what he or she consumes. A diabetic person must exclude refined sugar and carbs from their meals. Also, they must fill up their kitchen store with excess whole grains. There are a few spices that keep glucose levels under check. These are turmeric (Haldi), cinnamon (dalchini), and fenugreek seeds (methi dana). Also, a diabetic diet must include fibre-rich and low-GI fruits. Studies conducted by the NIH America have proven fruits help enhance glycemic control in diabetes patients. One such fibre-packed fruit a diabetic can consider is “pomegranate”. Read this blog to know “Is Pomegranate Good for Diabetics Patients”?
What Does a Pomegranate Look Like?
Pomegranate is a shrub, medium to tall in height. It contains many spiny branches. This plant has lustrous, thin leaves. Its flowers are bright red in colour. The edible portion of pomegranate is its fruit. Fruit comprises two diverse parts:
- The outer hard pericarp and an inner soft mesocarp.
- The inner part comprises juicy arils enclosing the seeds.
The skin and arils of this juicy fruit are deep red in colour.
The pomegranate arils secrete the juicy content. One fruit consists of a huge number of seeds. These small red arils undoubtedly carry many benefits for improving a person’s well-being. Yet, the question arises whether diabetics should eat pomegranate or not.
Read More: Is Jamun Good For Diabetes?
Nutritional Facts of Pomegranate
Pomegranate comprises thrice antioxidants than green tea. These are a few quick nutritional facts in relation to pomegranate.
- Pomegranate is a rich source of dietary fibre, folate, and potassium. Thus, fruit is one of the finest foods for controlling heart and blood glucose levels.
- In pomegranate, antioxidants such as polyphenols are present. They provide a vibrant red colour to the fruit.
- Pomegranate promotes weight loss and fights prostate and breast cancer.
- The low GI (53) and GL of pomegranate make it a good choice for diabetics.
- Pomegranates consist of powerful immune-boosting nutrients. These are vitamins E, C and K.
Let’s examine the nutritional chart of pomegranate fruit based on the latest data from the U.S. Department of Agriculture.
| Pomegranate (100 g) | ||||
|---|---|---|---|---|
| Nutrients | Amount | |||
| Energy | 83 Kcal | |||
| Protein | 1.67 g | |||
| Carbs | 18.7 g | |||
| Fiber | 4 g | |||
| Fat | 1.17 g | |||
| Sugar | 13.7 g | |||
| Calcium | 0.3 mg | |||
| Iron | 0.2 mg | |||
| Potassium | 236 mg | |||
Summary
Pomegranates are a wonderful source of Vitamin C, folate, vitamin E, potassium, and dietary fibres. They work great in weight management and fighting prostate and breast cancer. Also, they are filled with effective antioxidants. These are punicalagins and punicic acid. They help to eliminate toxic free radicals in the body.
Read More: Can Diabetes Patients Eat Oranges?
Glycemic Index of Pomegranate
According to the Glycemic Index Guide website, the pomegranate glycemic index is around 35, categorising it as a low-GI fruit. The glycemic load of this fruit, too, is low. The GL of the pomegranate is just 6.7. This means there won’t be any rapid blood sugar spikes on moderate consumption of this fruit.
Benefits of Pomegranate Fruit for Diabetics
Pomegranate is good for diabetic people. Pomegranate has a low GI and GL, which is useful for individuals with high glucose levels. Also, the fruit aids in reducing insulin resistance in a person’s body. The fruit packs several antioxidants and anti-inflammatory properties. They help to reduce the signs of high blood sugar, such as muscle aches or fatigue. The phenolic compounds of this juice help in weight management. It also controls hunger and appetite.
The GL value of pomegranates is 6.7. GL is comparable to GI. It shows the number of carbs in foods depending upon their way of changing the sugar levels. Pomegranate is a low glycemic index fruit. And henceforth, its assimilation and digestion are a slow process. People must consume measured amounts of pomegranate juice or fruit one time a day in the daytime. This aids in managing the signs of diabetes.
Read More: Is Apricot Good for Diabetics?
Is Pomegranate Good for Diabetic Patients?
Diabetes is a health condition where insulin processing functions abnormally. This is because the pancreas fails to secrete insulin hormone in enough quantities. This consequently causes overpowering sugar levels in the blood. It also has an effect on the energy metabolism and kidney function in the person. Studies published on the PubMed Central website have also shown consuming pomegranate also lowers fasting sugar levels. Pomegranate has punicic acid and methanolic seed extract, which help regulate sugar levels in diabetics.
Chronic inflammation is a primary causal factor in numerous serious illnesses, such as type 2 diabetes. The punicalagin category of antioxidants present in pomegranates is anti-inflammatory in nature. Thus, they help to ease the painful signs of high blood glucose, like muscle agony. Also, according to the National Library of Medicine, daily intake of a glass of pomegranate juice in the morning helps to lower the LDL (bad) cholesterol levels in diabetics. This enormously prevents heart complications emerging from high sugar levels. This is a feature of type 2 diabetes.
Summary
Pomegranate is beneficial for people with diabetes. The majority of fruits that diabetics are permissible to consume are the ones with:
- Dense in antioxidants
- Higher dietary fibre
- Contains a low glycemic index.
Pomegranate (anaar) encloses all these nutritional benefits.
Read More: Is Cranberry Juice Good for Diabetics?
Other Advantages of Pomegranate
Pomegranate is mild, sweet and aromatic in nature. It is a perfect garnish and flavour; many people use it in salads and pastries. Pomegranate bestows people with its countless wellness incentives. The fruit is highly effective in:
- Mitigating joint pain in arthritis
- Increasing memory and fighting Alzheimer’s disease
- Reducing blood pressure and blood cholesterol
- Preventing cardiovascular ailments
- Fighting bacterial and fungal infections
Hence, a diabetic person can have pomegranate fruits and juice in moderate quantities. This helps in avoiding any damaging side effects. Also, people can, in this way, reap its favourable benefits for maintaining overall health. Remember to frequently visit the concerned healthcare provider or nutritionist to have an awareness of how best to add this delicious fruit to one’s diabetic diet.
This would totally depend upon a person’s blood glucose levels and the intensity of the ailment. A person is not required to consume pomegranates just to deal with their high blood sugar. This fruit contains other advantages as well.
Summary
Pomegranate contains a high number of antioxidants. They help in controlling blood glucose levels. Diabetic patients may have pomegranate to keep a check on their levels. The low GI and GL of this sweet fruit make it a valuable addition in individuals who have high sugars.
They can consume this fruit as a pre-or post-workout snack to reap extreme benefits. However, people must not have this fruit in excess as it may result in chronic constipation.
Read More: Top 6 Dry Fruits For Diabetics.
How to Have Pomegranate?
If they have high blood sugar levels, diabetics can take pomegranates directly. However, if they want a twist, here are some ways to add the fruit to their daily diet.
Smoothie
Prepare a delicious smoothie using nuts, seeds, pomegranate arils as well as other fruits.
Toast
Garnish an avocado toast or grilled meat dish using a few pomegranate arils.
Salad
Toss the fruit arils into a fruit salad or a leafy salad.
Snack mix
Garnish Greek yoghurt or oatmeal using pomegranate arils on the top.
Pomegranate and Diabetics Hearts
According to an evidence-based 2012 research study published on the NIH website, pomegranate juice intake might aid diabetics’ heart health by lowering their risk of heart problems. The study found that diabetics who consumed pomegranate juice for three months had a reduced risk of atherosclerosis, a disease in which the arteries harden.
Moreover, this fruit juice delays the absorption of bad LDL cholesterol. Diabetics are at a higher risk of atherosclerosis. This condition adds to coronary heart disease, stroke, heart attack, and other blood vessel issues. Antioxidants present in pomegranate juice help to decrease these heart-associated risks relating to diabetes.
In many pomegranate juices, sugars are present in free and damaging forms. In this fruit juice, sugars attach to these exceptional antioxidants. These make these sugars defensive to cardiovascular problems like atherosclerosis.
Summary
Diabetic patients are unable to process sugars in a normal way. And they must monitor their consumption of food and drinks. They must be rich in natural or processed sugars like fruit juice. This fruit juice has no effect on the overall cholesterol levels.
Pomegranate juice decreases the risk of lifelong ailments and inflammation. Also, it is a great way to receive pomegranate nutrients as well as antioxidants. It is good to visit a doctor before having pomegranate juice daily.
This ensures that it won’t slow down any of the medicines. In addition, diabetics must check blood glucose levels daily. That, too, if they are opting for pomegranate juice over whole pomegranates to confirm glucose levels remain optimal.
Read More: Is Dragon Fruit Good For Diabetics?
FAQ’s (Frequently Asked Questions):
No studies state that excessive pomegranates can harm a person. But a person might complain of serious constipation on having excess of pomegranates. Also, people may develop intestinal blockage on having too much of this fruit.
Have pomegranate on an empty stomach for achieving its maximum benefits. The best time to have this fruit is in the morning hours. People also have it as a pre- or post-workout snack.
As per the USDA, a person can have 1 1/2 to 2 cups of pomegranate per day. These fruits are loaded with nutrients and are low in calories.
Pomegranate juice helps to decrease glucose levels within 15 minutes of having it. It was found that one drink of pomegranate juice had a positive effect on the glucose levels.
Consuming pomegranates or its juice regularly might be an outstanding help for your diabetes type 2. It also helps in maintaining immunity, keeping blood pressure controlled, gives glow to the skin, and helps in digestion. Hence, the next time you wish to consume an evening snack, just have a pomegranate.
Diabetics may eat whole fruit and juice in moderate amounts. This aids to prevent harmful side effects and gain its maximum benefits on overall health.
No, pomegranate doesn’t significantly impact blood sugar levels. Rather, consuming pomegranate helps diabetes patients control their sugar levels. Moreover, the fruit has compounds like punicic acid and methanolic extracts, which help regulate blood sugar overall in metabolism.
According to Indian Express Health, anyone with diabetes can have up to 2 portions of fruits, preferably low—to medium-GI fruits. Pomegranate has a low GI of 53. Therefore, on most days, a diabetic patient can have half a portion of the fruit as a snacking option between meals.
Yes, pomegranate seeds are good for diabetic patients, but in regulated amounts. According to reports by NDTV Health, pomegranate seeds help enhance insulin sensitivity in diabetics. However, be mindful of the quantity, as excess consumption can cause stomach issues.
Pomegranates may have potential benefits for diabetes patients, but they should be consumed in moderation due to their higher side glycemic index and carb content. Potential side effects include gastrointestinal issues like diarrhea or bloating and interactions with certain medications like blood thinners or statins.
Pomegranate has antioxidants like polyphenols that help in protecting diabetic eye-related illnesses. The polyphenolic compounds reduce oxidative stress along with inflammation levels, thus minimising the overall impact on diabetic eyes. Moreover, according to the Sight Research UK website, pomegranate must be included when having problems with diabetic eyes. This is because pomegranate has been proven to reduce retinitis pigmentosa in the eyes along with macular degeneration.
No research has been able to prove the positive effects of pomegranate on regulating the progression of macular edema until now. The polyphenolic compounds in pomegranate can help bring down inflammation and cholesterol levels but have no relationship with edema.
However, the sugar content in pomegranate is slightly higher, at 13.7 g per 100 g. Comparing its risks and benefits, we find that pomegranate, in limited amounts, should be included in a diabetic diet. Consuming pomegranate helps bring down FBG and boost insulin sensitivity.
Generally, there are no precautions to follow while consuming pomegranate. However, some individuals may be allergic to the fruit, so they should exercise restraint. Also, the quantity of pomegranate a diabetic patient should consume should be taken care of. If consuming daily, half the fruit of pomegranate is okay.
Disclaimer
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