Is Orange Good For Diabetes? Let’s Find Out
Mehak Shah
June 6, 2023
Diabetes
Oranges, known for their vibrant colour, refreshing taste, and abundance of essential nutrients, have long been hailed as a symbol of good health. Packed with vitamin C, fibre, and natural sugars, oranges offer a unique blend of nutritional properties that have captured the interest of researchers and individuals seeking dietary strategies to support diabetes management.
In this article, we will delve into the potential advantages of incorporating oranges into a diabetes-friendly diet. We will explore the scientific evidence that suggests oranges may have a positive impact on blood sugar control, insulin sensitivity, cardiovascular health, and overall well-being for individuals living with diabetes. While oranges are not a substitute for medical advice or prescribed treatments, understanding their potential benefits can contribute to making informed dietary choices.
Nutritional Values of Orange
Orange is an excellent source of nutrients. It can be a perfect addition to your diet. It does everything from boosting immunity to keeping sugar levels in check.
As per USDA, 100 grams of orange provides the following nutrients.
| Nutrient | Quantity | Unit |
|---|---|---|
| Energy | 52 | kCal |
| Water | 86.7 | g |
| Carbohydrates | 11.8 | g |
| Fibre | 2 | g |
| Calcium | 43 | mg |
| Potassium | 166 | mg |
| Vitamin C | 59.1 | mg |
| Magnesium | 10.7 | mg |
| Sodium | 9 | mg |
| Folate | 25 | µg |
| Manganese | 0.029 | mg |
| Phosphorus | 23 | mg |
Orange for Diabetes – The Connection
Fruits can be a great way to kickstart your day and benefit those with diabetes who may have frequent cravings.
As per research, oranges are among the best fruits to enjoy due to their low glycemic index of 43. It means they raise blood sugar levels slowly, preventing sudden blood sugar spikes
But oranges are not only preferable because of their glycemic index. They are full of health benefits for anyone to enjoy.
Are Oranges Good for Diabetes?
Orange is an excellent choice for people with diabetes, as it contains low sugar and is rich in fibre, minerals and vitamins. Eating this citrus fruit can help to lower blood sugar levels, as well as provide other benefits. Here are some of the advantages associated with eating oranges for those with diabetes:
1. Fibre-rich Fruit for Good Digestion
According to a study, tropical fruits have higher levels of fibre than other fruits. For example, orange, a topical fruit, contains a good amount of fibre.
Fibre helps slow down digestion allowing the body to absorb sugars and carbohydrates more efficiently. Consequently, one experiences fullness and fewer sugar spikes after eating oranges.
2. Packed with Potassium to Regulate Blood Pressure
Oranges are a good source of potassium, which can help balance the sodium levels in your body. Too much sodium can lead to high blood pressure and an increased risk for cardiovascular and kidney diseases.
Eating oranges can help keep your blood pressure in check and even stimulate insulin production, making them an ideal snack for people with diabetes, primarily type 2 diabetes
Read more: Type 2 Diabetes Diet – A Comprehensive Guide.
3. Low Glycemic Index for Healthy Blood Sugar Levels
Low GI foods are ideal for managing diabetes because they help maintain healthy blood sugar levels.
An example is oranges – the sugar in them is slowly released into the bloodstream, meaning there is no sudden spike in blood sugar. Eating oranges can therefore provide sustained energy whilst reducing cravings.
4. An Abundance of Vitamin C for Low Sugar & Cholesterol
Vitamin C, also known as ascorbic acid, has been shown to lower blood sugar levels. It makes it beneficial for people with diabetes who have insufficient insulin levels.
Furthermore, the same study suggests that oranges, a great source of ascorbic acid, can reduce the risk of heart disease. Consequently, oranges can help to regulate cholesterol and sugar levels.
5. Loaded with Folate to Keep Insulin Production in Check
Diabetes is a condition where the body cannot produce or absorb insulin. Insulin resistance occurs when cells are unable to absorb insulin. Eating foods that promote insulin production and help cells absorb it can help reduce insulin resistance.
As per research, one such food is folate, which can reduce insulin resistance and increase insulin production. Orange is an excellent source of folate, so it is a great way to ensure your body is getting enough of it.
6. Poor Calories Levels for Lowering Bad Cholesterol
Eating high-calorie food increases the amount of cholesterol in the body and can cause cholesterol to build up in the blood vessels. Over time, this can lead to cardiovascular diseases, doubling the risk for those with diabetes.
To reduce the risk, people with diabetes should opt for foods with fewer calories, and oranges are a great choice as they are low in calories and help to lower cholesterol.
7. Moderate Amount of Carbohydrate Intake For Reduced Chances Of Cardiovascular Issues
Eating oranges can help reduce your risk of heart-related issues, as they are low in carbohydrates and high in fibre.
People with diabetes are more likely to experience a stroke, high blood pressure, and other problems related to the heart, so reducing the number of carbohydrates they consume is essential. Incorporating oranges into your diet is the best way to do this, as they are low in carbs.
Summary
Oranges, especially tropical varieties, are rich in fiber, potassium, vitamin C, folate, and have a low glycemic index. The fiber content aids in efficient sugar and carbohydrate absorption, reducing spikes in blood sugar and cravings. Potassium helps regulate blood pressure and stimulate insulin production. Oranges’ low glycemic index ensures a gradual release of sugar into the bloodstream, maintaining healthy blood sugar levels and providing sustained energy. Vitamin C in oranges lowers blood sugar levels and reduces the risk of heart disease. Folate promotes insulin production and reduces insulin resistance. Oranges’ low calorie and carbohydrate content contribute to lower cholesterol and reduce the risk of cardiovascular issues, important for individuals with diabetes.
Orange Benefits for Diabetes Patients
The sweet and tangy flavour of oranges provides a refreshing punch and plenty of nutrition. In addition, people with diabetes can lower their risk of chronic illness by including oranges in their diets.
Some of the specific benefits of oranges for those with diabetes include the following.
- No threats for blood sugar levels to spike with low GI
- Limited cravings and more extended periods of feeling full by a high content of fibre
- Less sugar for keeping weight gain in check
- Rich with antioxidants for enhancing insulin production and lowering insulin resistance
- Packed with vitamins to keep diseases associated with diabetes at bay
- Immunity booster with loaded vitamin C levels
The HealthifyMe Note
A diabetic should opt for whole oranges instead of orange juice. Because of their low glycemic index, (GI), fibre content, and other minerals, whole oranges may help keep your blood sugar levels stable. While orange juice has a high GI and lacks fibre, it should be consumed with precaution.
Conclusion
If you have a sweet tooth and suffer from diabetes, oranges are the perfect solution. With only a few calories, this juicy fruit is packed with nutrients, such as vitamin C, and its fibre content helps to keep you full and your blood glucose levels stable.
Moreover, eating one or two oranges daily between meals can satisfy your sweet cravings while keeping your weight in check. So the next time you look for a delicious and healthy snack, reach for an orange!
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
Q. Do oranges raise your blood sugar?
A: Oranges have a low GI, which means it slowly raises blood sugar levels, avoiding sugar spikes. The citrus fruit, when consumed in moderation, is perfectly healthy for diabetics.
Q. How many oranges can a diabetic eat per day?
A: If you have diabetes and want to add oranges to your diet, it’s best to speak with a healthcare professional. Factors such as age, gender, weight, physical activity level, and overall health will play a part in deciding the same. Furthermore, your blood sugar levels, medications, and other factors that affect blood sugar control will affect how many oranges you can safely eat daily. Your healthcare professional can help you decide on an appropriate serving size and provide other tips to help you manage your diabetes.
Q. Can a diabetic eat 2 oranges a day?
A: A person with diabetes can eat two oranges daily, but the effect on blood sugar levels will depend on various factors, including age, gender, weight, physical activity level, and overall health. It will also depend on the individual’s blood sugar levels, medications, and other factors affecting blood sugar control. Hence, it is best to consult a nutritionist to determine the permissible quantity.
Q. Do oranges lower blood sugar?
A: In some instances, oranges may be beneficial for lowering blood sugar levels. Factors that determine the effect on blood sugar include age, gender, weight, physical activity level, and overall health of the individual. Other factors are their current blood sugar levels, medications, and other factors that can influence glucose control. Although oranges contain carbohydrates which can raise blood sugar, they also contain fibre which can moderate the effect on blood sugar by slowing glucose absorption into the bloodstream.
Q. What are the benefits of eating orange for diabetes?
A: Oranges offer various benefits for individuals with diabetes. They are a good source of fiber, vitamin C, and folate. The fiber helps with blood sugar control, while vitamin C supports immune function. Folate can help regulate insulin production.
The Research Sources
1. The U S Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/746771/nutrients
2. Glycemic Index was written by Jacqueline Redmer, MD, MPH, and updated by Vincent Minichiello, MD (2014, updated 2020). In addition, sections were adapted from Index & Glycemic Load written by David Rakel, MD, for the University of Wisconsin Integrative Health website.
https://www.va.gov/WHOLEHEALTHLIBRARY/tools/glycemic-index.asp
3. Romero-Lopez MR, Osorio-Diaz P, Bello-Perez LA, Tovar J, Bernardino-Nicanor A. Fiber concentrate from orange (Citrus sinensis L.) bagasse: characterisation and application as a bakery product ingredient. Int J Mol Sci. 2011;12(4):2174-86. doi: 10.3390/ijms12042174. Epub 2011 Mar 29. PMID: 21731434; PMCID: PMC3127110.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127110/
4. Shi L, Du X, Guo P, Huang L, Qi P, Gong Q. Ascorbic acid supplementation in type 2 diabetes mellitus: A systematic review and meta-analysis protocol. Medicine (Baltimore). 2020 Nov 6;99(45):e23125. Doi: 10.1097/MD.0000000000023125. PMID: 33157992; PMCID: PMC7647560.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7647560/
5. Zhao JV, Schooling CM, Zhao JX. The effects of folate supplementation on glucose metabolism and risk of type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials. Ann Epidemiol. 2018 Apr;28(4):249-257.e1. doi: 10.1016/j.annepidem.2018.02.001. Epub 2018 Feb 10. PMID: 29501221.
