Are you a diabetes patient who loves oranges? Have you been told to stay off oranges? Read on to know the benefits and ways to consume oranges as a diabetic.
Fruits have always been an integral part of a healthy diet. But being a diabetic and eating fruit seems scary, right? But you don’t need to worry. Some fruits are off the table for diabetics. Is orange good for diabetes then? Let’s read further to understand the benefits of oranges for diabetes.
Orange: Nutritional Profile
Oranges are the famous citrusy fruit often consumed as a snack or in fresh juices. A medium-sized orange has about 60 calories, 12 grams of sugar, 1 gram of protein, 15.4 grams of carbohydrates, and 3 grams of fiber. It does not contain any sodium or fat. Oranges are also rich in vitamins and minerals, with about 14 mcg of vitamin A, 70 mg of vitamin C, 237 mg of potassium, and 6% of your daily recommended intake of calcium.
Advantages of Orange for Diabetes
- Oranges are full of fiber, making them a great fruit for people with high blood sugar levels. Since they have a low glycemic index, orange triggers your blood glucose levels to rise slowly.
Ways to Consume Orange for Diabetes
Ideally, it is best to eat oranges raw. But if you’re bored of eating the usual fruit, here are some quick options to make it more interesting.
1. Orange Salsa
Mix some chopped oranges, tomatoes, green onions, cilantro, walnuts, and lime juice in a bowl. Eat this salsa as is, or use it as a dip for your nacho chips.
2. Fruit Kebabs
Add fruits of your choice to a skewer stick. You could choose from watermelon, pineapple, berries, and apples. Add oranges to this mix and dip the skewer in some low-fat yogurt for some extra zing.
3. Orange Oats
Top your regular oats with some citrusy oranges and nuts.
Best Time to Consume Orange
Oranges can be consumed at any time during the day. But since they are acidic, you would want to avoid it at night. Eat it as a mid-morning snack or along with your breakfast.
Risks of Over Consumption of Orange
Due to their rich fiber content, eating excess oranges can result in indigestion. It can also cause abdominal cramps and lead to diarrhea. Stick to one portion in a day, and you’re good to go.
Other Health Benefits of Orange
Oranges are a yummy fruit and a great choice for diabetics. Apart from this, there are several other benefits to consuming oranges regularly:
Prevents cell damage
- Helps in easy absorption of iron
- Boosts immunity to fight against germs
- Promotes collagen production in your body.
- Fights against cancer-causing free radicals
Don’t Have Time To Read?
- Oranges are rich in fiber, vitamins, and antioxidants.
- It has a low glycemic index that helps in a slow and controlled rise in the blood sugar levels
- It is better to eat the whole fruit instead of juicing it.
- Top your salads or dips with some yummy oranges for that extra zing.
- Orange can be consumed throughout the day but is best avoided at night, as it is acidic.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
Yes. Oranges have a low glycemic index and are rich in fiber which makes them an excellent fruit for diabetes. This helps regulate your blood sugar levels and does not cause erratic spikes.
No. Oranges do not lower your blood sugar levels. But the low glycemic index helps in the slow rise of blood sugar in your body.
Yes. Because of its low glycemic index and high fiber content, it is safe for diabetics to eat oranges.
Ideally, you should stick to eating only one portion of this fruit in a day. Diabetics should consume oranges in moderation.
Yes. Eating orange as a whole fruit is a better option. Making it into a juice increases the glycemic index and removes the fiber, making it harmful for diabetics.
Fruits with a low glycemic index are suitable for diabetics. You can choose from apples, berries, oranges, pears, and watermelon.
As a diabetic, try to avoid fruits with a high glycemic index like bananas, mangoes, figs, etc. Also, avoid dried fruits and fruit juices.