blood sugar: In spite of my diet and exercise, blood glucose readings went up. Could I have been drinking coconut water and watermelon juice ill?
One of my young patients was now complaining about swinging blood sugar levels, even as consumption was within prescribed limits.
“My blood sugar continues to go up lately even though I eat in portions and do exercise,” he said.
Then I went on to ask him, what do you drink throughout the day? “I do not take packaged juices or soda.
But since it is hot outside and I’m thirsty, I always carry blended fruit juice from home,” he said. Little did he know that whole fruits squeezed at home as juice can push up blood sugar levels too.
For people living with diabetes, homemade or natural fruit juices also come with their fair share of problems. The thing is, there is no added sugar or preservatives, but juicing removes the natural fiber from the fruit.
Without fiber to slow digestion, sugars are absorbed rapidly, potentially causing a spike in blood sugar.
Hence portion size, timing, the fruit’s glycemic index (GI), a measure of how rapidly something breaks down to sugar, and glycemic load (GL)—which is how much a food containing carbohydrates influences blood sugar level—become crucial.
Papaya Juice is also packed-with vitamins, like A, C, and E, which take part in good skin and immune stimulation-the nectar takes care on digestion, sustains the eyesight, and detoxifies the body.
Antioxidants would do their job of fighting free radicals and reduced inflammation. If taken on a regular basis, it improves heart health and keeps the digestive system doing its job in the proper and more effective mode.
Papaya juice is chock full of vitamins A, C, and E for good skin and immune boosting. It is also an excellent digestive aid while sustaining the eyes and detoxifying the body.
Antioxidants will go to work fighting and reducing inflammation with free radicals. Typically, regular use improves heart health and keeps the digestive system working smoothly and effectively.
WHICH JUICES ARE SAFE FOR DIABETICS
Coconut water: It is probably one of the safest and most hydrated drinks of summer for these patients, for it is naturally low in sugar and rich in potassium, magnesium, and antioxidants.
A moderate GI (around 54) and when consumed in small amounts, it has a low glycemic load.
Recommended Quantity: 100-150 ml (half a glass to three-fourths of a glass) per day.
Best Time: Midmorning or after light physical activity.
Tip: Tender coconuts; do not add sugar or salt.
While this has a high GI (76), its glycemic load in small portions remains low. Juicing it removes fiber, however, thus increasing risk for a blood sugar spike.
Recommended Quantity: 100 ml (half a glass), no more than twice a week.
Best Time: Early in the day, paired with a few nuts to slow sugar absorption.
Tip: Add mint, lemon and avoid straining to retain some pulp.
Cucumber Mint Juice: Cucumber is very high in water but low in carbohydrates, making it very ideal during summer for juicing for diabetics.
Recommended Amount: 200 ml per day.
Best Time: For lunch or as a light refreshing drink between meals.
Tip: Add mint and a dash of roasted cumin for a refreshing digestion-friendly drink.
Tomato Juice: Rich in antioxidant such as lycopene, have less natural sugars, and with low GI.
Recommended Amount: 150 ml per day.
Best Time: Mid-morning or just before lunch.
Tip: Better straight from the fruit, seasoned with black pepper or lemon.
Pomegranate Juice: Pomegranates are very high in nutrient density and many polyphenols and antioxidants, but they are quite sweet as well. So, take this once in a while.
Recommended Amount: 100 ml, 2-3 times a week.
Best Time: During or immediately after a meal so that blood sugar spikes can be kept at bay.
Tip: Consume fresh without mixing with ot
Read also: Top 6 Reasons to Add Papaya to Your Daily Diet
