Dragon fruit, also called pitaya, is a shiny tropical fruit with green scales that can take on different shapes and colors. Although generally pink on the outside, the inside can vary from white to red, pink or purple.
Yellow dragon fruit is the sweetest and hardest to find of these varieties. The crunchy texture and sweet taste of dragon fruit make it a great addition to smoothies or acai bowls.
Dragon fruit is a nutritious snack for people with diabetes. Natural sugars are prevented from causing damage by the fiber in dragon fruit which slows their absorption into the bloodstream.
But are dragon fruits really safe for people with diabetes? Let’s find out.
Nutritional profile of dragon fruit
Most fruits benefit you in one way or another, just like dragon fruit. The best part about this tropical fruit is that it offers essential nutrients while being low in calories.
A to study shows that the flesh (pulp) of dragon fruit is rich in phenolic compounds with high antioxidant power. It is also a rich source of bioactive phytochemicals that may have good health effects.
According to USDA100 grams of dragon fruit contain the following nutrients:
- Calories: 57 calories
- Protein: 0.36g
- Carbohydrates: 15.2g
- Fat: 0.14g
- Fiber: 3.1g
- Total sugars: 9.75g
- Calcium: 9mg
- Potassium: 116mg
- Choline: 5.1mg
- Beta-carotene: 14 mcg
- Lutein + zeaxanthin: 44 mcg
- Folate: 7mcg
Branded and Packaged Dragon Fruit
Dragon fruit, which comes in different branded varieties, can be found in frozen chunks, fruit crisps, sorbets, fruit mixes, and flavored energy drinks.
However, these have varying sugar levels and calories, so people with diabetes should be aware and opt for fresh, whole fruits. Additionally, processing and storage can also alter the glycemic index of dragon fruit.
According to USDA100 grams of a brand name dragon fruit snack containing sulfur dioxide as a preservative contains only the following nutrients.
- Calories: 264 calories
- Protein: 3.57g
- Carbohydrates: 82.1g
- Fiber: 1.8g
- Total sugars: 82.1 g
- Calcium: 107mg
- Sodium: 39mg
- Vitamin C: 6.4mg
You can compare this date with the nutrient profile of the whole fruit to better understand the difference.
Note from The Fitness Freak
Fresh, whole dragon fruit is much healthier than branded snack varieties. In its natural form, dragon fruit contains only 57 calories and 9.75g of sugar per 100g. However, the same sweet, processed dragon fruit snacks contain 264 calories and 82.1 g of sugar. Therefore, people with diabetes should always buy whole dragon fruit to avoid blood sugar spikes.
Dragon fruit glycemic index
The glycemic index (GI) indicates how a serving of carbohydrate-containing foods affects your blood sugar level after consumption. Foods with a low to moderate GI take longer to be absorbed and digested.
Therefore, the conversion of carbohydrates into glucose takes longer. As a result, it helps reduce or prevent any dramatic impact on blood sugar.
GI scores are assessed as follows:
- Low GI: 55 or less
- Medium: 56 – 69
- High: 70+
Dragon fruit has not yet been assigned an exact GI, but it usually ranges between 48 and 52, making it a low GI fruit. So eating dragon fruit in moderation will not cause instant or unhealthy spikes. Instead, blood sugar levels will slowly rise. This is a key benefit for many people struggling with diabetes.
Is dragon fruit good for diabetics?
Hypoglycemic effect
A to study says that the betacyanin and antioxidant activity of dragon fruit has a hypoglycemic effect. Additionally, there was a greater reduction in blood sugar with a higher dose of dragon fruit extract.
However, these effects were more effective in prediabetes. Therefore, further analysis is needed to understand how beneficial dragon fruit is for type 2 diabetes.
Antioxidants
Research also shows that extracts from dragon fruit stems, flowers, bark and pulp have a range of powerful natural antioxidants and prebiotic potential. It can help manage diabetes, obesity, hyperlipidemia and cancer.
fiber content
The fiber in dragon fruit makes it a great mid-morning or mid-afternoon snack for diabetes.
Studies show that a meal plan with the right amount of fiber can help reduce the risk of type 2 diabetes. This is because fiber slows the absorption of sugar or carbohydrates to keep blood sugar levels stable.
sugar content
A serving of dragon fruit provides about 8-9 grams of sugar. It is less than many other tropical fruits. Also, a low GI score of 48-52 is ideal for a diabetes management diet.
The above benefits make dragon fruit a low-calorie, nutrient-dense fruit for diabetes. However, only dragon fruit juices are readily available in most countries.
Sometimes these drinks may not even contain the dragon fruit extract. Instead, they added sugar and flavorings. Therefore, it is not suitable for diabetes and can raise blood sugar.
Note from The Fitness Freak
The low GI between 48 and 52, high fiber content and low sugar content make dragon fruit good for diabetes. However, dragon fruit juice has a high sugar volume. Therefore, it does not have the same anti-diabetic benefits as eating whole dragon fruit.
Benefits of Dragon Fruit for Diabetic Patients
One of the potential benefits of dragon fruit for diabetes is its high vitamin C content. It is essential for a strong immune system. Since people with diabetes often face weakened immune systems, consuming fruits rich in vitamin C is a good choice. Plus, the antioxidants beta-carotene and lycopene promote eye health and fight inflammation.
Dragon fruit is also a good source of prebiotic fiber. In addition, it promotes the growth of good intestinal bacteria and prevents digestive disorders. A healthy gut microbiome can help manage blood sugar.
According to American Diabetes Associationhaving a small piece of whole fruit, such as dragon fruit, is a great addition to the meal.
The daily recommendation for dragon fruit serving is about one cup. However, each person has a unique glycemic response. Therefore, you can speak to a HealthifyMe nutritionist to understand how much dragon fruit is safe to eat.
Conclusion
Your food will affect your blood sugar level, just like dragon fruit. However, dragon fruit will not cause a quick sugar spike due to its low GI and high fiber content. The fiber in dragon fruit keeps your blood sugar stable. In addition, it is naturally a low-calorie fruit.
Easily available and packaged dragon fruits are widely available. Their availability is more than the actual fruit. However, fresh fruit is better for blood sugar control than packaged fruit.
Although dragon fruit is a convenient and diabetes-friendly fruit option, you should still consume it in moderation. Speak to a nutritionist at HealthifyMe to find out the healthy serving size for you.,
Frequently Asked Questions (FAQ)
Q. Does dragon fruit raise blood sugar?
A. Eating a medium sized dragon fruit or a cup of dragon fruit will not raise blood sugar. This fruit also has a low GI score. Also, it is best to eat dragon fruit as a snack. Even so, people with diabetes cannot eat too much. Talk to your doctor to find a serving size that suits your needs and condition.
Q. Can dragon fruit be eaten daily?
A. Dragon fruit is low in calories and GI, making it a perfect daily snack. However, eat it once a day and no more than that. Eat dragon fruit mid-morning or as an evening snack. That said, it is always better to choose different diabetic-friendly fruits rather than sticking to one option every day.
Q. Does dragon fruit contain sugar?
A. Each fruit contains a certain amount of natural sugar. According to the USDA, 100 grams of dragon fruit contains 9.75 grams of total sugar. A whole dragon fruit has 7.31g of sugar and a cup has the most, about 17.6g. Nevertheless, dragon fruit has a low GI. Therefore, its sugar does not have a significant impact on blood sugar when you eat dragon fruit in moderation.
Q. Is dragon fruit high in uric acid?
A. No, dragon fruit is not high in uric acid. Instead, dragon fruit can help reduce uric acid levels in the blood. In addition, it is an anti-inflammatory fruit that prevents the side effects of excess uric acid. Therefore, gout and arthritis sufferers eat dragon fruit to reduce symptoms such as joint irritation and inflammation.
Q. What diseases can dragon fruit cure?
A. No food can cure disease. However, certain fruits can help prevent, manage and reduce the risk of disease. For example, antioxidants and vitamin C can treat sunburn, dry skin, and acne. It can also help lower blood sugar levels in diabetic patients. Dragon fruit also boosts immunity and bone health. Plus, it helps prevent eye problems such as cataracts and macular degeneration.
Q. Is dragon fruit good for the liver?
A. Some animal studies suggest that dragon fruit may improve liver health. However, there are no concrete human clinical studies to prove the same. Nevertheless, you can drink unsweetened dragon fruit extract if you suffer from fatty liver disease.
Q. Who should avoid eating dragon fruit?
A. People allergic to dragon fruit should avoid it. You should also be careful when combining dragon fruit with blood sugar-lowering diabetes medications.
Sources of support
1. Attar ŞH, Gündeşli MA, Urün I, et al. Nutritional analysis of red-purple and white-fleshed Pitaya (Hylocereus) Species. Molecules. 2022;27(3):808. Published January 26, 2022. doi:10.3390/molecules27030808
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839306/
2. US Department of Agriculture data. Type of data: Survey (FNDDS) | Food Category: Other fruits and fruit salads | FDC ID: 2344729 | Food Code: 63116010
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344729/nutrients
3. US Department of Agriculture data. Data Type: Brand | Food Category: Healthy Snacks| FDC ID: 1871770
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1871770/nutrients
4. Poolsup, Nalinee et al. “Effect of dragon fruit on glycemic control in prediabetes and type 2 diabetes: a systematic review and meta-analysis.” Plos a flight. 12.9e0184577. September 8, 2017, doi:10.1371/journal.pone.0184577
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5590977/
5. Luu, Hai & Le, Truc-Linh & Huynh, Nga & Quintela-Alonso, Pablo. (2021). Dragon fruit: a review of health and nutrient benefits and its sustainable development under climate change in Vietnam. Czech Journal of Food Science. 39. 10.17221/139/2020-CJFS.
6. Martin O Weickert, Andreas FH Pfeiffer, Impact of dietary fiber intake on insulin resistance and type 2 diabetes prevention, The Nutrition Diaryvolume 148, number 1, January 2018, pages 7 to 12
https://academic.oup.com/jn/article/148/1/7/4823705
7. American Diabetes Association: Fruit Service Recommendation
https://diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
