Pomegranates, also known as Anaar, are famous for their tiny ruby red edible arils (seeds) and sweet and sour flavor. The natural juice and seeds of the fruit are rich in nutrients that provide multiple benefits. From controlling blood sugar to improving memory, pomegranates are a wonderful fruit that can be a great addition to your diet.
Pomegranate juice has a higher concentration of antioxidants, especially polyphenols, than other fruit juices. It contains about three times more antioxidants than green tea or red wine. For this reason, pomegranate juice has the potential to lower low-density lipoprotein, or bad cholesterol, and help protect the heart.
In addition, studies found that compounds in pomegranate, such as gallic, oleanolic, ursolic, and uallic acids, have antidiabetic properties. Pomegranate juice and peel extract may also help increase insulin sensitivity, which is beneficial for people with diabetes.
Find out if eating pomegranates raises blood sugar or if everything you heard was a myth.
Will pomegranate raise blood sugar?
Pomegranates are a low glycemic food (35), which means they don’t cause blood sugar to spike. They also have a moderate glycemic load (18), which is safe for people with high sugar levels.
Pomegranates contain natural sugars but have a high concentration of phenolic chemicals and fiber, which help regulate sugar levels.
Pomegranate has a low glycemic index and glycemic load, which makes it a beneficial fruit for people with diabetes. Studies showed that drinking a glass of pomegranate juice during the day was effective in reducing harmful LDL cholesterol levels in people with diabetes. In addition, it significantly reduces the risk of heart problems caused by diabetes mellitus.
Pomegranate juice also contains special antioxidant polyphenols (tannins and anthocyanins) that may help manage diabetes symptoms. However, before eating pomegranates or making them more common in your diet, talk to your doctor. They will help you understand how much pomegranate can be safely consumed.
People with high sugar levels often worry about the effect of pomegranates on their blood sugar. However, pomegranates contain complex carbohydrates, which the body needs to function properly.
Therefore, eating pomegranate arils as part of a meal or snack can help you get needed carbohydrates without suddenly raising your blood sugar.
Note from The Fitness Freak
Pomegranate is a rich source of antioxidants, including polyphenols, antidiabetic compounds, and dietary fiber, making it an excellent food for controlling blood sugar. Additionally, the fruit contains low GI and GL, which is beneficial for people with high sugar levels. Therefore, pomegranate fruit and juice can be consumed in moderation.
Ways to Consume Pomegranate for Better Blood Sugar Level
Eating pomegranates on an empty stomach early in the morning for maximum benefits is best. You can also eat it as a pre or post workout snack. However, eating too many pomegranates or drinking too much pomegranate juice can cause gastrointestinal issues like constipation or diarrhea.
This is likely due to the sugar content of pomegranates. Therefore, use a continuous glucose monitor to regularly track your sugar levels after eating pomegranates. It allows you to understand how the pomegranate has an impact on your blood sugar.
Here are some easy ways to include pomegranates in your diet.
- Take measured amounts of pomegranate fruit (1 cup) or juice (125 ml) once daily to help manage symptoms of diabetes.
- Add pomegranate arils to your usual fruit or green salad.
- Combine rolled oats, granola, greek yogurtand pomegranate seeds on top as a snack.
- Blend your favorite nuts, low carb fruits and pomegranate arils to create a nutritious smoothie.
Pomegranate juice contains a negligible amount of fiber since it is filtered. However, the seeds are an excellent source of fiber. Therefore, they might have different effects on blood sugar.
However, if you want to drink pomegranate juice, you should do so in moderation and without added sugar. Additionally, eating the seeds with foods high in fat or calories may not help stabilize blood sugar.
Conclusion
Pomegranate is rich in antioxidants, which can help regulate blood sugar. Its low glycemic index and low glycemic load means it won’t cause blood sugar spikes.
Pomegranate is a great pre- or post-workout snack to stabilize blood sugar. However, eating too much pomegranate fruit or drinking its juice can cause constipation.
Therefore, it is best to eat pomegranates in moderation. People with diabetes should check their blood sugar daily to make sure pomegranate is not adversely affecting them.
