Pomegranates, the native fruit from the Middle East, are known for their distinctive sweet-tart flavour and vibrant red colour. Pomegranates contain essential nutrients such as vitamins C, K, and potassium. They also contain antioxidants that help protect cells from damage caused by free radicals.
According to research, pomegranates may offer several potential health benefits. These benefits include reducing inflammation, lowering blood pressure, and improving cholesterol levels.
In addition to being eaten fresh, one can also use them in various dishes, including salads, smoothies, and sauces.
The same research also suggests that pomegranate may have potential health benefits for people with diabetes, such as improving blood sugar control and reducing the risk of heart disease.
Pomegranates are a good source of fibre, vitamins, and minerals and are low in calories and carbohydrates. However, including pomegranates in a diabetes-friendly diet might be challenging.
This article explains the effect of pomegranates on blood sugar levels.
Nutritional Value of Pomegranates
Overall, pomegranates are nutritious fruit that one can enjoy in various ways. According to USDA, one hundred grams of pomegranates contain the following nutrients.
- Energy: 83kCal
- Protein: 1.67g
- Carbohydrate: 18.7g
- Fibre: 4g
- Sugars: 13.7g
- Calcium: 10mg
- Potassium: 236mg
- Vitamin C: 10.2mg
- Vitamin K: 16.4µg
Pomegranates are rich in nutrients that can promote good health. It contains
- Vitamin C, which supports a healthy immune system and maintains healthy skin, blood vessels, and bones
- Vitamin K, which is necessary for blood clotting and strong bones
- Potassium, which helps regulate blood pressure and ensures proper heart and muscle function
- Fibre, which aids in digestion and may lower cholesterol levels
- Antioxidants, which may protect cells from damage caused by free radicals
Is Pomegranate Good for Diabetes Patients?
Pomegranates have a low glycemic index (GI), meaning they have a low effect on blood sugar levels. When you eat foods with a low GI, they are absorbed into the bloodstream slowly, resulting in a regulated rise in blood sugar.
In addition, pomegranate is a low glycemic load fruit. It means that pomegranates have a relatively small impact on blood sugar levels, even though they contain some carbohydrates.
Including a variety of low to moderate GI foods in your diet is recommended to help maintain stable blood sugar levels. It can be crucial for people with diabetes, who must carefully manage their blood sugar levels to prevent complications.
Pomegranates can be a good choice as part of a healthy diet because they provide a range of nutrients and have a moderate effect on blood sugar.
Some research suggests that pomegranates may help reduce inflammation and improve blood sugar control in people with diabetes. For example, in one study, pomegranate juice significantly lowered blood sugar levels in people with type 2 diabetes.
It is important to remember that pomegranates are still a source of carbohydrates and can affect blood sugar levels.
People with diabetes should be mindful of their intake of pomegranates and monitor their blood sugar levels closely if they choose to incorporate them into their diet. It’s always a good idea to consult a healthcare provider before making any significant changes to your diet.
Pomegranates – Benefits for Diabetes Patients
Low Glycemic Index
As mentioned above, pomegranates have a low-glycemic index. That means pomegranates do not lead to a sudden spike in blood sugar. Instead, the body absorbs it slowly and does not cause significant sugar spikes.
High Fibre Content
With 100 grams containing around 4 grams of fibre, pomegranate is an excellent source of fibre. This fibre is beneficial for those with diabetes, as it does not cause a spike in blood sugar like other carbohydrates.
According to the Centre for Disease Control and Prevention (CDC), fibre is also beneficial for weight loss and heart health.
Antioxidants
Pomegranate is a rich source of antioxidants, including polyphenols and flavonoids, which offer a variety of health benefits.
Research has suggested that pomegranate extract help manage diabetes because of the anti-inflammatory and antioxidant properties of pomegranate, which can help protect cells from oxidative damage.
The antioxidants and other nutrients in pomegranate can benefit overall health, including heart health. People with diabetes are at an increased risk for heart disease. So incorporating pomegranate into their diet may help to reduce this risk.
Low Calories
Pomegranates, with only 83 calories per 100 grams, are an excellent option for people with diabetes. These low-calorie foods can help regulate blood sugar levels while providing other benefits.
Potassium
Research suggests that potassium helps regulate blood pressure and support healthy heart function. Since people with diabetes are at an increased risk for heart disease, consuming foods that contain potassium can help improve their overall health.
Polyphenols
Pomegranates contain polyphenols. Studies say polyphenols are plant compounds that improve insulin sensitivity and reduce inflammation. It can be beneficial for those with diabetes, as it can help to regulate their blood sugar levels.
The HealthifyMe Note
Several studies have suggested the potential health benefits of pomegranates for people with diabetes. These benefits include reduced inflammation and improved blood sugar control. However, it’s important to note that pomegranates are still a source of carbohydrates and can affect blood sugar levels. Thus, those with diabetes should be mindful of their intake and monitor their blood sugar levels if they choose to incorporate pomegranates into their diet. Before making any dietary changes, consult a registered nutritionist at HealthifyMe.
Ways to Incorporate Pomegranates in a Diabetes Friendly Diet
Here are a few ways to incorporate pomegranates into a diabetes-friendly diet:
Add Pomegranate Seeds to Salads
For a delicious and nutritious salad, try adding pomegranate seeds! The sweet and tart flavour of the seeds will enhance the taste of your salad, while the vibrant colour will add a pop of colour to your plate.
Mix them with other fresh, healthy ingredients like spinach, cherry tomatoes, and bell peppers to create a colourful and flavourful meal.
Make a Pomegranate Raita
For a unique take on the classic Indian condiment Raita, mix yoghurt with spices and add some pomegranate seeds for a refreshing flavour.
Add Pomegranate Seeds to Smoothies
For a delicious and nutritious smoothie, consider adding pomegranate seeds. This fruit is rich in antioxidants and a great source of fibre and vitamins.
Blend pomegranate seeds with other diabetes-friendly ingredients such as berries, leafy greens, and protein-rich yoghurt for a flavorful and healthy drink.
Make a Pomegranate Chutney
Create a delectable chutney by combining pomegranate seeds, spices of your choice, and vinegar in a blender.
Cook the mixture over low heat for around 10 minutes while stirring it regularly. Add salt to achieve the desired flavour, and enjoy the homemade condiment!
Use Pomegranate Juice in Marinades
Incorporating pomegranate juice into marinades is a great way to add flavour without the excessive sugar in many store-bought marinades.
In addition, pomegranate juice can create delicious and nutritious marinades for meats and vegetables.
The HealthifyMe Note
If you want to incorporate pomegranates into your diet, the best way to do so is to enjoy them fresh. This way, you can reap all of the health benefits they offer. First, however, paying attention to portion sizes and regularly monitoring your blood sugar levels is vital to ensure they are in control.
Conclusion
The pomegranate is a nutrient-rich fruit with potential health benefits for people with diabetes. The benefits include lowering blood sugar levels and improving insulin sensitivity. Pomegranate juice is a popular drink made from fruit and may also offer these benefits.
It is essential to be mindful that fruit and juice both contain sugar and carbohydrates and should be consumed as part of a balanced diet. People with diabetes should speak to a healthcare provider or registered dietitian before making any changes to their diet.
Frequently Asked Questions
Q. Does pomegranate raise blood sugar?
A. No, pomegranate does not raise blood sugar if consumed in moderation. Studies have shown that pomegranate has a hypoglycemic effect and may even help to reduce blood sugar levels. Hence, it is safe for people with diabetes to consume pomegranates in limited quantities.
Q. How much pomegranate can a diabetic eat?
A. A diabetic’s blood sugar control, medication regimen, and other factors influence the amount of pomegranate they can safely consume. Experts generally advise that people with diabetes limit their fruit intake to 1-2 servings daily, with a serving size of approximately 1/2 cup of pomegranate seeds. For more information, one should consult a healthcare provider.
Q. Is pomegranate OK for diabetics?
A. Pomegranate can generally be a safe option for people with diabetes to consume. However, due to the carbohydrates and natural sugars present in the fruit, it is best to eat it in moderation. One should consume pomegranate juice in small quantities since it contains a higher concentration of carbohydrates. It is best to consult a registered nutritionist before making any changes to one’s diet.
Q. Is pomegranate juice full of sugar?
A. No, natural pomegranate juice does not have a large amount of sugar. It does contain some natural sugar, but it is not overly sweet. Pomegranate juice is a good source of vitamins and minerals, which can help reduce the risk of certain diseases and help promote good health.
Q. Can Type 2 diabetics eat pomegranate seeds?
A. Type 2 diabetics can enjoy pomegranate seeds as part of a balanced diet. The seeds are a good source of fibre and antioxidants, which can help improve blood sugar levels and reduce inflammation. They are also low in sugar and are a low glycemic index food, making them a wise choice. However, diabetics must be mindful of their portion size and monitor their blood sugar levels. If necessary, they should consult with a registered nutritionist.
Q. What happens if I eat pomegranate every day?
A. Incorporating pomegranates into your daily routine can have numerous positive health benefits. The fruit is rich in antioxidants, vitamins, fibre, potassium, and iron, which can help reduce the risk of certain diseases, improve digestion, and boost your heart health. However, it is essential to remember that too much of anything can harm your health, so consume pomegranates in moderation.
The Research Sources
1. Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Adv Biomed Res. 2014 Mar 25;3:100. Doi: 10.4103/2277-9175.129371. PMID: 24800189; PMCID: PMC4007340.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4007340/
2. The U S Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
3. Glycemic Index Guide
4. Banihani S, Swedan S, Alguraan Z. Pomegranate and type 2 diabetes. Nutr Res. 2013 May;33(5):341-8. doi: 10.1016/j.nutres.2013.03.003. Epub 2013 Apr 15. PMID: 23684435.
https://pubmed.ncbi.nlm.nih.gov/23684435/
5. Nemati, S., Tadibi, V. & Hoseini, R. Pomegranate juice intake enhances the effects of aerobic training on insulin resistance and liver enzymes in type 2 diabetic men: a single-blind controlled trial. BMC Nutr 8, 48 (2022). https://doi.org/10.1186/s40795-022-00538-3
https://bmcnutr.biomedcentral.com/articles/10.1186/s40795-022-00538-3#citeas
6. The Centre for Disease Control and Prevention
7. Amri, Z., Ben Khedher, M.R., Zaibi, M.S. et al. Anti-diabetic effects of pomegranate extracts in long-term high fructose-fat fed rats. Clin Phytosci 6, 55 (2020). https://doi.org/10.1186/s40816-020-00202-y
https://clinphytoscience.springeropen.com/articles/10.1186/s40816-020-00202-y#citeas
8. Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ. 2013 Apr 3;346:f1378. Doi: 10.1136/BMJ.f1378. PMID: 23558164; PMCID: PMC4816263.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4816263/
9. Aryaeian N, Sedehi SK, Arablou T. Polyphenols and their effects on diabetes management: A review. Med J Islam Repub Iran. 2017 Dec 26;31:134. doi: 10.14196/mjiri.31.134. PMID: 29951434; PMCID: PMC6014790.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6014790/
