Is it safe for diabetics to have oranges? Here is the answer

Fresh and seasonal fruits are an integral part of a healthy diet. They are rich in a variety of antioxidants, vitamins and nutrients essential for the proper functioning of the body. Health experts often insist on the need to include fruits of all types and colors in their diets. But if you have diabetes, you have to be careful about what you have on your plate, even when it comes to fruits. Fruits with a high sugar or glycemic index, such as chikoo and melon, are not recommended for diabetics. While, The consumption of fruits such as guavas and tomatoes has been associated with a drop in blood sugar. It is also said that oranges are beneficial for diabetics. Read on to find out why.

Diabetes Management: Why Should You Add Oranges To The Diabetes Diet?

The American Diabetes Association has listed citrus fruits among the superfoods for diabetics. According to the association, citrus fruits such as oranges, grapefruit and lemons are high in fiber, vitamin C, folate and potassium, which would contribute to a healthy diet for diabetics.
Oranges are full of fiber. Fiber takes the longest time to decompose and digest. This allows a slow release of blood sugar, which would also ensure the stability of your blood sugar for a long time. In addition, the glycemic index of raw oranges is approximately 40 to 43. The glycemic index (GI) is a relative ranking of carbohydrates in foods based on their impact on blood sugar. Low GI carbohydrates (55 or lower) are digested, absorbed and metabolized slowly, resulting in a progressive rise in blood glucose. Diabetics are advised to include more low GI foods in their diets.

Diabetes Management: Orange is an Excellent Source of Calcium and Vitamin D

Diabetes Management: Eat in full, do not take juice

Make sure you have raw and whole fruits for maximum benefits. Drinking its juice can cost you healthy fiber and raise blood sugar levels. A study published in the journal Diabetes Care found that citrus consumption can reduce the risk of diabetes in women, but that drinking fruit juice can affect their blood sugar levels.

The GI score of the unsweetened orange juice is also about 50, compared to the GI score of whole orange (40).

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