When it comes to oranges and diabetes, experts believe that limiting consumption is the best solution. Although oranges are a healthy food, they contain natural sugars that can raise blood sugar. Therefore, it is essential for people with diabetes to track their orange intake.
They should also combine oranges with other healthy foods to maintain a balanced diet. Following a healthy lifestyle, in addition to taking regular medication and exercising, is the best way for people with diabetes to manage their condition.
Nutritionists recommend that people with diabetes eat foods with no or low sugar content. Foods with a glycemic value of 55 or less are low on the glycemic index. So, is an orange low in sugar? Is it safe for people with diabetes? This article answers all these questions.
Low glycemic index for healthy blood sugar
Low GI foods are great for managing diabetes because they help maintain healthy blood sugar levels.
An example is oranges – the sugar they contain is slowly released into the bloodstream, meaning there is no sudden spike in blood sugar. Eating oranges can therefore provide sustained energy while reducing the risk of cravings.
An abundance of vitamin C for low sugar and cholesterol
Vitamin C, also known as ascorbic acid, has been show to lower blood sugar levels. It makes it beneficial for people with diabetes who have insufficient insulin levels.
Additionally, the same study suggests that oranges, an excellent source of ascorbic acid, may reduce the risk of heart disease. Therefore, oranges can help regulate cholesterol and sugar levels.
Loaded with folate to control insulin production
Diabetes is a condition where the body cannot produce or absorb insulin. Insulin resistance occurs when cells are unable to absorb insulin. Eating foods that promote insulin production and help cells absorb it can help reduce insulin resistance.
According research, one of these foods is folate, which can reduce insulin resistance and increase insulin production. Orange is a great source of folate, so it’s a great way to make sure your body is getting enough.
Low calorie levels to reduce bad cholesterol
Eating high calorie foods increases the amount of cholesterol in the body and can cause cholesterol to build up in the blood vessels. Over time, this can lead to cardiovascular disease, doubling the risk for people with diabetes.
To reduce the risk, people with diabetes should opt for lower calorie foods, and oranges are a great choice as they are low in calories and help lower cholesterol.
Moderate carbohydrate intake to reduce the risk of cardiovascular problems
Eating oranges can help reduce your risk of heart problems because they are low in carbs.
People with diabetes are more likely to experience stroke, high blood pressure, and other heart-related problems, so it’s essential to reduce the number of carbohydrates they eat. Incorporating oranges into your diet is the best way to do this because they are low in carbs.
Orange Glycemic Index
For people with diabetes, it is essential to know the sugar, protein, carbohydrate and fiber content of their foods. A food’s glycemic index (GI) can provide a useful guide to its sugar and carbohydrate levels.
Low GI foods are best for everyone, especially diabetics. Therefore, when it comes to oranges and diabetes, it is crucial to assess the GI.
Oranges have a low glycemic index (GI) of 43 and therefore diabetics can include oranges in their diet without any worries.
Benefits of Orange for Diabetic Patients
Those who prefer oranges can enjoy many benefits. The sweet and tangy citrus flavor of oranges packs a refreshing punch and lots of nutrition. Additionally, people with diabetes can reduce their risk of chronic disease by including oranges in their diet.
Some of the specific benefits of oranges for people with diabetes are as follows.
- No threat of blood sugar spike with low GI
- Reduced cravings and longer periods of feeling full due to high fiber content
- Less sugar to control weight gain
- Rich in antioxidants to improve insulin production and reduce insulin resistance
- Packed with vitamins to keep diseases associated with diabetes at bay
- Immunity Booster with Charged Levels of Vitamin C
Note from The Fitness Freak
Some might wonder how many oranges to include in your daily diet. For example, a person with diabetes should eat an orange a day. Orange is rich in fiber and helps you stay immune to cardiovascular issues. Also, consume oranges during the day rather than at night. This is because the high acid levels in oranges can cause digestive issues.
Summary
If you have a sweet tooth and suffer from diabetes, oranges are the perfect solution. With just a few calories, this juicy fruit is packed with nutrients, such as vitamin C, and its fiber content helps keep you full and stabilize your blood sugar.
Plus, eating an orange or two a day between meals can satisfy your sweet cravings while keeping your weight in check. So the next time you’re looking for a delicious and healthy snack, go for an orange!
Frequently Asked Questions (FAQ)
Q. Do oranges raise your blood sugar?
A: Eating oranges can cause blood sugar levels to rise because they contain carbohydrates which are broken down into glucose in the body. However, the effect on blood sugar varies by person, serving size, and overall diet. But if you have diabetes or are worried about the impact of oranges on your blood sugar, it’s best to consult a healthcare professional. They can advise you on the right portion size and offer tips to help you manage your blood sugar.
Q. How many oranges can a diabetic eat per day?
A: If you have diabetes and want to add oranges to your diet, it is best to consult a healthcare professional. Factors such as age, sex, weight, level of physical activity and general health will play a role in the decision making. Additionally, your blood sugar, medications, and other factors that affect blood sugar control will affect how many oranges you can safely eat per day. Your healthcare professional can help you choose an appropriate serving size and provide other tips to help you manage your diabetes.
Q. Can a diabetic eat 2 oranges a day?
A: A person with diabetes can eat two oranges a day, but the effect on blood sugar levels will depend on a variety of factors, including age, gender, weight, level of physical activity and general health. It will also depend on the individual’s blood sugar levels, medications, and other factors affecting blood sugar control. Therefore, it is best to consult a nutritionist to determine the allowable amount.
Q. Do oranges lower blood sugar?
A: In some cases, oranges may be beneficial for lowering blood sugar levels. Factors that determine the effect on blood sugar include the individual’s age, gender, weight, level of physical activity, and overall health. Other factors are their current blood sugar levels, medications, and other factors that may influence blood sugar control. Although oranges contain carbs that can raise blood sugar, they also contain fiber that can moderate the effect on blood sugar by slowing the absorption of glucose into the bloodstream.
Research sources
1. The United States Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/746771/nutrients
2. The Glycemic Index was written by Jacqueline Redmer, MD, MPH, and updated by Vincent Minichiello, MD (2014, updated 2020). Additionally, sections have been adapted from Index & Glycemic Load written by David Rakel, MD, for the University of Wisconsin Integrative Health website.
https://www.va.gov/WHOLEHEALTHLIBRARY/tools/glycemic-index.asp
3. Romero-Lopez MR, Osorio-Diaz P, Bello-Perez LA, Tovar J, Bernardino-Nicanor A. Orange bagasse fiber concentrate (Citrus sinensis L.): characterization and application as a bakery product ingredient . Int J Mol Sci. 2011;12(4):2174-86. doi: 10.3390/ijms12042174. Published online March 29, 2011. PMID: 21731434; PMCID: PMC3127110.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127110/
4. Shi L, Du X, Guo P, Huang L, Qi P, Gong Q. Ascorbic acid supplementation in type 2 diabetes mellitus: A systematic review and meta-analysis protocol. Medicine (Baltimore). 2020 Nov 6;99(45):e23125. Doi: 10.1097/MD.0000000000023125. PMID: 33157992; PMCID: PMC7647560.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7647560/
5. Zhao JV, Schooling CM, Zhao JX. The effects of folate supplementation on glucose metabolism and the risk of type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. Ann Epidemiol. 2018 Apr;28(4):249-257.e1. doi: 10.1016/j.annepidem.2018.02.001. Published online February 10, 2018. PMID: 29501221.
