Attention, health-conscious individuals and diabetes warriors! We know that keeping diabetes in check requires careful attention to our dietary choices. It's no walk in the park, as diabetes can be a complex condition with implications beyond just blood sugar levels. If not properly managed, it can open the door to other health concerns. It is also important to consider multiple factors specific to your situation. But amidst all the health trends out there, let us focus on one of the most common ones: juicing. This simply refers to extracting and consuming natural juices from fruits and veggies. Wondering whether juicing is good for diabetics or not? Find out below.
Also Read: Diabetes: Prevention And Diet Management Strategy By Our Consultant Nutritionist
Is It Okay For Diabetics To Have Fruit Juices?
Diabetics are often advised to consume more wholesome foods, including certain fresh fruits and vegetables. In general, juicing is known to be a convenient way of increasing your nutrient intake and thus boosting your overall health. However, fruit juices may not benefit those with diabetes due to one key reason: they lack fibre.
Why is fibre important for diabetics? Because it allows blood sugar levels to rise gradually rather than spiking. While many fruits contain decent to high amounts of fibre, the juicing process often tends to deplete the same. Consuming juices will provide you with vitamins, minerals and antioxidants. But it also means that the natural sugars found in the fruits will be absorbed more quickly. This can lead to a sudden increase in blood glucose levels - which is unfavourable for those suffering from diabetes.
Another major drawback of juices is that they lack protein. A high-protein and low-calorie diet is often recommended to those wanting to lose weight. But it can also help diabetics. Protein and fibre can work to promote satiety and keep cravings at bay. They can help you control your calorie intake. But juicing fruits does not offer such benefits.
Also Read: 5 Soluble Fibre-Rich Foods That Experts Recommend For Diabetics
Which Juices Are Safe For Diabetics?
Does this mean that diabetics should stay away from all juices? Not necessarily. Specific vegetable juices are low in calories and packed with nutrients that are good for you. However, it is crucial that they are made at home (to ensure there is no added sugar, sodium or other elements) and consumed at the right time. Spinach juice, kale juice, bitter gourd (karela) juice, etc., are known to help manage blood sugar levels. For the complete list of recommended green juices, click here.
What Else Can You Drink If You Have Diabetes?
If drinking fruit juices is a matter of hydration for you, know that there are several other options out there. You can consume homemade drinks free of refined sugar. You can use substitutes like organic honey or jaggery in limited quantities to sweeten them. However, these need to be consumed in moderation, as they may still raise your blood glucose levels quickly. You should also consider non-sweet beverages like chaas (buttermilk) and simple concoctions made with spices such as methi, cinnamon, turmeric etc., mixed with water. Click here to know more.
- Certain vegetable juices are better than fruit juices for diabetics. Fruit juices lack fibre and are relatively higher in sugar.
- If you happen to drink fruit juice on any occasion, pair it with foods rich in fibre and protein to ensure that your blood sugar levels don't rise too dramatically.
- However, you must know that it is much better to eat whole fruits as well as veggies. Diabetics can usually consume fruits that have a low glycemic index. But they would still need to practise portion control and dietary discipline in general. Click here to know which fruits they can opt for.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
About Toshita SahniToshita is fuelled by wordplay, wanderlust, wonderment and Alliteration. When she is not blissfully contemplating her next meal, she enjoys reading novels and roaming around the city.