Citrusy and tart, lemons are typically round and bright yellow. They are widely used in cooking and baking to add a zesty flavour to dishes and desserts.
Other common forms of lemon are lemon juice, zest, and oil, used as common ingredients in many dishes. Not only do lemons have a unique, acidic taste, but they are also rich in vitamin C and other antioxidants. In addition, they have medicinal qualities which help treat various ailments.
Studies have suggested that citrus fruit can help regulate blood sugar levels and offer other health benefits to those with diabetes. Flavonoids and antioxidants like vitamin C are some of the active components in lemons that might be responsible for these effects.
Do you have questions about whether lemons are a good option for treating diabetes?
If so, this article has all the answers you need. Learn more about these potential benefits and how incorporating lemons into your diet can help you better manage diabetes.
The Truth Behind Lemon for Diabetes
Lemons are highly nutritious citrus fruit, rich in vitamin C, flavonoids and other antioxidants. These nutrients can help reduce the risk of certain cancers and improve heart health.
Additionally, lemons are a good source of fibre, with a low glycemic index. It means lemons do not cause a rapid spike in blood sugar levels.
A medium-sized lemon contains 6-7 grams of carbohydrates and 2 grams of fibre, which makes it an ideal food for people who have diabetes.
It also has 29 mg of vitamin C, around 48% of the recommended daily intake, and is beneficial for managing diabetes and preventing its associated complications.
What Does Research Say?
Some evidence suggests that consuming lemon may benefit people with diabetes. For example, a study found that lemon polyphenols, a type of antioxidant found in lemons, may help improve insulin resistance and lower blood sugar levels in people with type 2 diabetes.
Lemons are low in carbohydrates, which means they have a minimal effect on blood sugar levels. Research also found the flavonoids in lemons may help to improve insulin sensitivity, which can help to control blood sugar levels.
As per research, lemons are also a low-glycemic fruit, which does not cause a sharp spike in blood sugar levels. Therefore, it can be helpful for people with diabetes, as they need to control their blood sugar levels.
Lemons contain high levels of antioxidants, which can help protect against the damage caused by free radicals. These are associated with the development of diabetes and its complications. A study also reveals that lemon’s high vitamin C content can help improve overall blood sugar control by increasing insulin production.
Another research shows lemons are rich in pectin, a type of dietary fibre. It can help lower cholesterol levels, an essential factor in managing diabetes and heart disease risk.
The HealthifyMe Note
Lemons are an excellent choice for people with diabetes due to their high levels of vitamin C and other antioxidants, which can help lower blood sugar levels and improve insulin sensitivity. They are also low in calories and contain no fat or cholesterol, making them a great addition to a weight management plan. Furthermore, they contain pectin, a type of fibre that can slow the absorption of sugar into the bloodstream.
Lemon for Diabetes – Why You Should Consume it?
Here are some potential benefits of including lemon in your diabetes-friendly diet:
Low Glycemic Index
Lemon is a low-glycemic food that does not cause rapid blood sugar spikes. Therefore, it is beneficial for people with diabetes as it helps regulate blood sugar levels.
Rich in Vitamin C
Lemons are high in vitamin C, an antioxidant that helps protect the body from the damages caused by free radicals.
It can benefit people with diabetes, as they are at an increased risk of developing complications from free radical damage.
Good Source of Pectin
Lemons contain pectin, a fibre that can help reduce cholesterol levels. High cholesterol is a risk factor for diabetes, so consuming lemons can help to lower this risk.
High in Potassium
Lemons are a good source of potassium, an essential mineral that helps regulate blood pressure. High blood pressure is a common complication of diabetes, so consuming lemons can help lower this risk.
High in Antioxidants
Lemons contain antioxidants that can help lower inflammation in the body and benefit those with diabetes and its realted complications.
Improve Digestion
Lemons can help stimulate the production of bile, which can improve digestion and prevent constipation, a common issue for those with diabetes.
Improving Insulin Sensitivity
The high vitamin C content in lemons can help improve insulin sensitivity, helping regulate blood sugar levels for those with diabetes.
Is Lemon Juice Good for Diabetes?
Experts believe lemon juice can positively affect blood sugar levels in those with diabetes.
It is because the citric acid and flavonoids in the juice can help improve insulin sensitivity and glucose metabolism. Furthermore, lemon juice is high in vitamin C, which can help raise antioxidant levels in the body. It is especially beneficial for those with diabetes at a higher risk for oxidative stress.
A study revealed that adding lemon juice to a high-carb meal can help decrease any sudden rise in blood sugar levels that usually follows food consumption.
It could be attributable to the abundance of vitamin C and polyphenol compounds in lemon juice, which can enhance insulin sensitivity and the body’s ability to metabolise glucose.
Drinking lemon water can also help increase hydration which is vital for diabetes patients. Additionally, the acidic nature of lemon juice may also aid in slowing down the absorption of sugar in the bloodstream.
Ways to Incorporate Lemon for Diabetic Patients
Lemons can be a great addition to a diabetic-friendly diet. Here are a few ways to incorporate lemons into your diet:
- Use lemon juice as a low-calorie replacement for salad dressings, sauces, and marinades.
- Add lemon zest to recipes for a burst of flavour without adding extra calories.
- Use lemon juice to balance the sweetness of a recipe by adding a bit of acidity.
- Lemons can be used as a natural preservative in recipes, reducing the need for added sugar.
- Add a splash of lemon juice to your water for a refreshing and low-calorie beverage.
- Use lemon zest instead of salt in recipes to add flavour without increasing sodium intake.
- Make a dressing with lemon juice, olive oil, and herbs for a low-carb salad.
- Make a low-carb lemonade by mixing lemon juice with water and a sugar substitute.
- Use lemon juice as a natural preservative to add a citrusy flavour to your pickles.
- Try a slice of lemon with a pinch of salt as a palate cleanser between meals.
While lemons are a healthy addition to a diabetic diet, monitoring your overall carb and sugar intake is crucial. Seeking advice or talking to a registered nutritionist can always beneficial.
Lemons for Diabetes – The Pro Tip
If you want to add lemon to your diet, talk to your healthcare provider or a registered dietitian for personalised advice. These experts can help you understand the potential benefits and how to incorporate them into your meals in a diabetes-friendly way.
HealthifyMe is a great resource to help you monitor your blood sugar levels and adjust your diet as needed to ensure good control. With their help, you can get the most out of the vitamin C and other nutrients of lemon while keeping your diabetes in check.
Adding lemon juice to a glass of water and drinking it before meals can benefit people with diabetes. It helps to regulate blood sugar levels and avoid sudden increases in blood sugar after eating. Additionally, lemon juice can help reduce inflammation, enhance digestion, strengthen the immune system, and aid in weight management.
Conclusion
Incorporating lemon or lemon juice into a healthy diet may benefit people with diabetes.
Studies have indicated that lemon juice or peel may help regulate blood sugar levels, lower insulin resistance, and improve overall glucose metabolism.
Nonetheless, it is essential to remember that lemons also contain natural sugars, so people with diabetes should monitor their intake. Seeking personalised advice from a doctor or a dietician before using lemon regularly is essential.
The Supporting Sources
1. Gandhi GR, Vasconcelos ABS, Wu DT, Li HB, Antony PJ, Li H, Geng F, Gurgel RQ, Narain N, Gan RY. Citrus Flavonoids as Promising Phytochemicals Targeting Diabetes and Related Complications: A Systematic Review of In Vitro and In Vivo Studies. Nutrients. 2020 Sep 23;12(10):2907. doi: 10.3390/nu12102907. PMID: 32977511; PMCID: PMC7598193.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7598193/
2. Rizliya Visvanathan, Gary Williamson, Effect of citrus fruit and juice consumption on risk of developing type 2 diabetes: Evidence on polyphenols from epidemiological and intervention studies, Trends in Food Science & Technology, Volume 115, 2021, Pages 133-146, ISSN 0924-2244.
https://doi.org/10.1016/j.tifs.2021.06.038
3. Gandhi GR, Vasconcelos ABS, Wu DT, Li HB, Antony PJ, Li H, Geng F, Gurgel RQ, Narain N, Gan RY. Citrus Flavonoids as Promising Phytochemicals Targeting Diabetes and Related Complications: A Systematic Review of In Vitro and In Vivo Studies. Nutrients. 2020 Sep 23;12(10):2907. doi: 10.3390/nu12102907. PMID: 32977511; PMCID: PMC7598193.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7598193/
4. Use a glycemic index to help control blood sugar, Harvard Health Publishing, Harvard Medical School
https://www.health.harvard.edu/blog/use-glycemic-index-to-help-control-blood-sugar-201208135154
5. Afkhami-Ardekani M, Shojaoddiny-Ardekani A. Effect of vitamin C on blood glucose, serum lipids & serum insulin in type 2 diabetes patients. Indian J Med Res. 2007 Nov;126(5):471-4. PMID: 18160753.
https://pubmed.ncbi.nlm.nih.gov/18160753/
6. Terpstra AH, Lapré JA, de Vries HT, Beynen AC. The hypocholesterolemic effect of lemon peels, lemon pectin, and the waste stream material of lemon peels in hybrid F1B hamsters. Eur J Nutr. 2002 Feb;41(1):19-26. doi: 10.1007/s003940200002. PMID: 11990004.
https://pubmed.ncbi.nlm.nih.gov/11990004/
7. Freitas D, Boué F, Benallaoua M, Airinei G, Benamouzig R, Le Feunteun S. Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: a randomised crossover trial. Eur J Nutr. 2021 Feb;60(1):113-122. doi: 10.1007/s00394-020-02228-x. Epub 2020 Mar 23. PMID: 32201919.
https://pubmed.ncbi.nlm.nih.gov/32201919/
