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Generally, when you think of natural sugars, fruits come to our minds first. They carry loads of vitamins and minerals which are beneficial to our health. Juicing is an effective way to get these nutrients and antioxidants. But what if you have diabetes? Is fruit juice good for diabetes? Which juicing recipes for diabetics are tolerable for diabetes patients? Let’s find out.
While diabetes affects millions of people worldwide, it also increases your risk of obesity. Besides, it affects other areas of your everyday life too. You have to be on the lookout for foods that could elevate your blood glucose levels. Not to mention, sweet foods are far off your horizon. You avoid a lot of sweet foods to maintain your blood sugar. But on the contrary, it makes you crave more sugary treats!
Even the thought of drinking fruit juices for diabetes can be worrying, as it could spike your sugar levels. There is a lot of controversy about juicing for diabetes. Before let’s get into some details.
Diabetes and its treatment
When someone has diabetes, the word ‘sugar’ is often spoken about. So, what is diabetes? Diabetes is a chronic disease wherein your pancreas produces less insulin. It leads to the build-up of sugar in your blood. And this is the most common form of diabetes—type 2 diabetes. Also, when your cells resist insulin, it leads to an increase in your blood glucose levels.
And there is type-1 diabetes, which occurs as a result of your body attacking your pancreatic cells. It is seen in children, as it occurs early in life. Another type is gestational diabetes, usually seen in pregnant women.
Typically, type-2 diabetes treatment involves adopting a healthy lifestyle and exercising. Unfortunately, there is no cure for type-1 diabetes so far. And gestational diabetes naturally fades away after birth.
Are juicing recipes safe for diabetics?
Both type-1 and type-2 diabetes end up spiking your blood sugar. So, drinking fruit juices for diabetes type 1 and type 2 may not be ideal. It is imperative to keep blood glucose levels under control throughout the day. Moreover, the juicing recipes for diabetes type-1 and type-2 can lead to a rapid spike in glucose.
Typically, if you consume whole fresh fruit, it is beneficial for diabetes. It contains fibre, which helps slow glucose absorption from your stomach.
But why may juicing recipes for diabetes not be a good idea? Well, when you juice the fruits, you lose all their fibre content. While the soluble fibre remains, the insoluble fibre of fruit is completely gone. It leaves your juice with a high concentration of sugar and calories, which might not work with your diabetes. A higher level of blood glucose may even lead to further complications.
But the good news is that when done appropriately, juicing for diabetics can be a healthy option. It provides immense health benefits to diabetes but with the right kind of fruits and vegetables.
Follow the 80/20 rule for juicing recipes for diabetics
If you are not into fruit juices for diabetes, you can always opt for vegetables. As vegetables do not have high sugar content, it is a healthy addition to fruit juices. Besides, they provide insoluble fibres that are lost in fruit juices. For this reason, nutritionists recommend following the 80/20 rule on juicing recipes for diabetics. Here, you take 80 per cent of veggies and 20 per cent of fruits.
With this rule, you can balance out the sugar and fibre content in juices for diabetes control. However, it is essential to use fruits which have a low glycaemic index (below 55).
For instance, you can have fruits like berries and avocado. It will not cause any immediate spike in your sugar. At the same time, it will provide you with loads of nutrients, like vitamins and minerals. As a result, these types of healthy juice recipes for diabetes are filling and satiating to a certain extent.
Health benefits of fresh juicing recipes for diabetics
Studies show that 100% fresh juicing recipes do not increase the risk of diabetes. Also, juicing recipes can be helpful for diabetics in many ways when used properly, which include:
- Management of weight
- Better hydration
- Gaining an essential dose of vitamins and minerals
- Less unhealthy food cravings
- Benefits heart health
What is the right way of drinking juice for diabetes?
As long as you focus on non-starchy vegetables and low glycaemic index fruits, juicing for diabetes will not be a problem. In particular, green leafy vegetables like kale, collard greens, and watercress are healthy options. You can try broccoli, cucumber, and mushrooms as well. When it comes to juicing, consider grapefruit, peaches, and strawberries, which make healthy and fresh juicing recipes for diabetics.
If you drink juice with a meal, it can help balance out your nutrients with protein, fibre and fat. Plus, drink juices in small amounts—about 4 to 8 oz. By doing this, you won’t cause any rapid spike in your blood glucose levels. You can seek advice from your dietician on what fruits and veggies suit your body.
Best diabetic fruit juice recipes you’ll love
Even if you are diabetic, sometimes it’s nice to drink juice and enjoy it! However, it is wise to avoid store-bought juices. This will affect your blood sugar levels adversely. We’ll look at some easy-to-prepare juicing recipes which are best for diabetics.
Bitter melon and apple juice for diabetes
Bitter melon juice has an anti-diabetic potential. Several studies show it has insulin-like action and lowers your blood glucose. It is also rich in potassium, vitamins and minerals. Unfortunately, it can be bitter. But worry not! With the right amount of water, salt, and lemon juice, it tastes fine. Here are the bitter melon juicing recipes which are great for diabetics.
- 1 bitter melon
- ½ cup of water
- 1 small apple
- Half a lemon
- Pinch of salt
You can toss in cucumber and ginger too. Do not add too much apple as it will increase your blood sugar. Adjust the ingredients to your needs.
Carrot and apple juice for sugar patients
With the right vegetable and fruit juice combinations, carrots and apples make a delicious drink. These juicing recipes for diabetes are a great way to promote digestion and heart health. Also, it maintains your blood pressure.
- 1 carrot
- ½ cup of green and red apple combination
- Ginger and lemon
A perfect mix of green and sweet juicing recipes for diabetics
This is one of the healthiest drinks to add to your favourite juices. It is a rich source of nutrients, like vitamins and minerals. It is mild in its green taste and also has a tinge of sweetness to it.
- 1 cucumber
- 1 green apple
- 1 carrot
- 1 cup celery and spinach
- Ginger and lemon
Cucumbers are a delicious way to dilute the juices and mask their taste. Also, you can toss ginger and lemon in your juicing recipes that are for diabetics. It makes everything a bit more pleasant for your tastebuds!