Pomegranates, also known as Anaar, are famous for their ruby-red tiny edible arils (seeds) and sweet-tart flavour. The fruit’s natural juice and seeds are rich in nutrients that offer multiple benefits. From controlling blood sugar levels to improving memory, pomegranates are a wonder fruit that can be an excellent addition to your diet.
Pomegranate juice has a higher concentration of antioxidants, specifically polyphenols, than other fruit juices. It has approximately three times as many antioxidants as green tea or red wine. Because of this, pomegranate juice has the potential to lower low-density lipoprotein, or bad cholesterol, and help safeguard the heart.
Additionally, studies have found that the compounds in pomegranate, such as gallic, oleanolic, ursolic, and uallic acids, have anti-diabetic properties. The pomegranate juice and peel extract may also help increase insulin sensitivity, which is beneficial for people with diabetes.
Find out whether eating pomegranates increases blood sugar or if everything you heard was a myth.
Will Pomegranate Increase Blood Sugar?
Pomegranates are a low glycemic index (35) food, which means they don’t cause a spike in blood sugar levels. They also have a moderate glycemic load (18), which is safe for people with high sugar levels.
Read more: Pomegranate – Benefits, Nutrition Value, Uses, and More
Pomegranates contain natural sugars but have a high concentration of phenolic chemicals and fibres, which help regulate sugar levels.
Pomegranate has a low glycemic index and glycemic load, making it a beneficial fruit for people with diabetes.
Studies have shown that drinking one glass of pomegranate juice during the day effectively lowers the harmful LDL cholesterol levels in people with diabetes. In addition, it significantly reduces the risk of heart problems brought on by diabetes mellitus.
Pomegranate juice also includes special antioxidant polyphenols (tannins and anthocyanins) that could help manage the symptoms of diabetes. However, before eating pomegranates or making them more frequent in your diet, talk to your doctor. They will help you understand how much pomegranate is safe to eat.
People with high sugar often worry about the effect of pomegranates on their blood sugar levels. 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 the necessary carbohydrates without suddenly raising your blood sugar levels.
The HealthifyMe Note
Pomegranate is a rich source of antioxidants, including polyphenols, anti-diabetic compounds, and dietary fibre, making it an excellent food for controlling blood sugar levels. In addition, the fruit contains a low GI and GL, which is beneficial for people with high sugar levels. Therefore, one can consume pomegranate fruits and juice 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 could also eat it as a pre or post-workout snack. However, overeating pomegranates or drinking too much pomegranate juice could cause gastrointestinal issues like constipation or diarrhoea.
It is likely due to the sugar content of pomegranates. Therefore, use a Continuous Glucose Monitor to track your sugar levels regularly after eating pomegranates. It allows you to understand how much pomegranate impacts your blood sugar levels.
Here are some simple ways to include pomegranates in your diet.
- Take measured quantities of pomegranate fruit (1 cup) or juice (125 ml) once a day to help manage the symptoms of diabetes.
- Include pomegranate arils in your usual fruit or green salad.
- Combine oats, granola, Greek yoghurt, and pomegranate seeds on top as a snack.
- Mix your favourite nuts, low-carb fruits, and pomegranate arils to make a nutritious smoothie.
Pomegranate juice contains a negligible amount of fibre since it is strained. However, the seeds are a great source of fibre. Therefore, they might have different effects on blood sugar.
However, if you want to drink pomegranate juice, you should do it in moderation and without added sugar. Also, eating the seeds with high-fat or high-calorie food might not help with blood sugar stability.
Conclusion
Pomegranate is rich in antioxidants, which can help regulate blood sugar levels. Its low glycaemic index and glycemic load mean it won’t cause spikes in blood sugar.
Pomegranate makes an excellent pre or post-workout snack for stabilising blood sugar levels. However, overeating pomegranate fruit or drinking its juice can cause constipation.
Therefore, it’s best to eat pomegranates in moderation. People with diabetes should check their blood glucose levels daily to make sure pomegranate doesn’t adversely affect them.
