A patient expressed concern over rising blood sugar levels despite adhering to a strict diet and exercise plan. He was surprised to find out that drinking homemade fruit juices contributed to his fluctuations. Although these juices contain no added sugars, they lack the crucial fibre of whole fruits, leading to faster sugar absorption and potential spikes in blood sugar. Hence, understanding portion sizes, the glycaemic index (GI), and the glycaemic load (GL) of fruits is vital for managing diabetes effectively.
For diabetics, certain beverages can be safer choices. Coconut water, rich in potassium and antioxidants, has a moderate GI but a low glycaemic load when consumed in moderation. It is best enjoyed mid-morning or after light exercise, ideally without any added sugar or salt.
Watermelon juice, while low in glycaemic load, has a high GI and should be limited to small quantities, ideally paired with nuts. Cucumber-mint juice is highly recommended due to its low carbohydrate content, making it perfect for hydration and refreshment during hot days. Midday consumption enhances its benefits.
Tomato juice combines low GI with antioxidants, making it a savoured drink before lunch or in the mid-morning. Finally, pomegranate juice, rich in nutrients, can be enjoyed occasionally with meals to aid in controlling blood sugar spikes.
Conversely, some juices should be avoided altogether, such as mango, which is high in sugar, and grape or lychee juice due to their elevated glycaemic loads. It’s crucial to avoid consuming juices on an empty stomach; pairing them with protein or fibre helps manage sugar absorption rates. Regular monitoring using a glucometer can provide insights into personal responses to various juices.
A diabetic patient is concerned about rising blood sugar levels despite a healthy diet. Homemade fruit juices can be misleadingly high in sugar without the fibre found in whole fruits, leading to potential spikes. Juices like coconut water and cucumber-mint are safe, while mango and grape juices should be avoided. Pairing juices with protein or fibre can help manage blood sugar levels effectively.
Juicing, even with natural ingredients, can lead to unexpected increases in blood sugar levels due to the absence of fibre. Choosing the right juices, retaining pulp, and being mindful of portion sizes can help diabetics manage their blood sugar effectively. Safe consumption practices and regular monitoring will empower individuals to enjoy refreshing drinks without compromising their health.
Original Source: indianexpress.com
