Pomegranate fruit: can diabetics eat it?

Pomegranate fruit is a healthy fruit. It has a lot of nutrients and health benefits. Is it advisable for a diabetic patient to consume it? If so, how much amount is good?

Pomegranate fruit

Pomegranate is a fruit with multiple ruby red tiny juice filed arils. These arils are sweet and tarty in taste. But they are extremely nutritious. These seeds have innumerable health benefits due to the high phytochemicals in them. These phytochemicals act as antioxidants and protect the body from the damaging effects of free radicals in the body. These fruits are a vital and healthy addition to the daily diet.

Most of these antioxidants are polyphenols. Their concentration in pomegranate fruit is the highest amongst the fruit kingdom. These polyphenols in pomegranate are three times those found in red wine or green tea. Due to this, eating pomegranates can bring down the levels of the bad or LDL cholesterol in the blood. Thereby, they have a protective and beneficial effect on the heart.

Pomegranate and diabetes

Diabetic patients have high blood sugar levels. And certain compounds in pomegranate fruit can control these levels. These compounds include uallic acid, ursolic acid, gallic acid, oleanolic acid and the like. The juice and peel extract of this fruit helps in improving insulin sensitivity. This plays a major role in diabetic control. But pomegranate fruit also has a lot of natural sugars. Can that lead to worsening of diabetes?

The fruit has a lot of natural sugars in the form of fructose. But despite that, its glycemic index is low at 35. Hence it does not cause a remarkable rise in blood sugar. Additionally, it has a low glycemic load and hence is safe for people with high blood sugars.

This is because it also has a lot of dietary fiber and phenolic chemicals that prevent the high spikes of blood sugar in normal people and in diabetes patients. One glass of pomegranate juice in a day can lower bad cholesterol in diabetes and help in heart protection. Despite all this, it is best to consult your physician before you eat a lot of this fruit or before you have it frequently.

Ways of consumption

One can have it in the morning on an empty stomach for best results. One can also have it before a workout or after the workout. But have it in moderation. Do not overdrink the juice as well since it could to stomach upsets and constipation. 125 ml of the juice is healthy with no side effects.

Also, read 5 worst drinks for diabetics!

One can also add the arils in salads or oatmeal. Have it in Greek yoghurt or top it on granola or any other of your favorite snacks. One can make a smoothie of the arils with other low carb fruits and nuts. Juice has minimal fiber but arils are rich in it. Hence the effect of arils and juice on blood sugar varies.

Avoid eating arils with high carb or high calories foods. And when having juice, avoid added sugar. These two ways it would be safer for a diabetic patient.