To maintain good health overall, one with diabetes must be mindful of everything one eats and drinks. In addition, one must pay close attention to what they eat and drink at every meal because both can significantly impact blood sugar levels, which is crucial.
Adopting a healthy eating plan may require you to give up some of the treats that are not the best for people with diabetes if you attempt to control your blood glucose levels.
For instance, due to their high sugar content, fruit juice is typically not advised for those with type 2 diabetes. However, you can occasionally sip on a delicious glass of fruit juice. We recommend you treat it like a guilty pleasure.
This article will tell you if you can have the best fruit juice of your choice if you have diabetes and other helpful advice.
Fruit Juice vs Whole Fruit
It is preferable to ingest the whole fruit rather than fruit juice. Whole fruit, for example, has the benefit of soluble fibre.
According to one study, soluble fibre helps digestion and slows the rate at which blood sugar levels rise. It also means that whole fruit contains less concentrated sugar. However, people with diabetes should use caution when eating entire fruit because many whole fruits one eats at a time or add too many carbs and sugars per day.
When juicing fruit, all the flesh gets removed, leaving only the liquid component. Fruit flesh contains fibre as well. Removing the fibre raises the sugar level of the juice, effectively concentrating the sugar consumed.
The primary line is that whole fruit is superior to fruit juice. Still, plain vegetables and fruit smoothies should get consumed in moderation to maintain portion control.
What Effect Does Fruit Juice Have on Blood Sugar?
A glass of juice is a beverage that gets consumed without too much thought. It is deemed healthy and readily available. However, for a person with or without diabetes, this may not be the best option.
Juices are primarily sweet beverages even when no extra sugars get added. Also, this is because the pulp gets removed during juicing, and the residue has a higher sugar concentration. Unfortunately, edible fibres and vitamins get removed during the process, which gets retained when it comes to whole fruits.
Diabetes impacts how a person’s body converts food into energy. For example, after you eat something, the sugar in the food is broken down and released into your bloodstream. As blood sugar levels rise, the pancreas releases insulin, which allows blood sugar to enter cells and use for energy.
If you have diabetes, your body most likely does not produce enough insulin. Alternatively, it cannot use the insulin it makes to pull blood sugar into cells for energy. As a result, high blood glucose levels and additional issues can occur if blood glucose levels do not reach healthy ranges.
Fructose is the primary sugar found in fruit juice. Fructose gets metabolised in the liver. Also, studies indicate that a high-fructose diet stresses the liver, leading to diseases such as non-alcoholic fatty liver disease and diabetes. However, one good news is that juices can effectively treat hypoglycemia patients to raise their blood sugar levels swiftly.
Sugary fruit juices can significantly increase blood glucose levels, increasing the risk of hyperglycemia. On the other hand, the glycemic index of fruits determines whether or not a person with diabetes can consume them.
The glycemic index (GI) ranks carbohydrates in food based on how they affect blood glucose levels. For people with diabetes, foods with a GI of less than 55 are often the best choices.
The HealthifyMe Note
Juice is a popular method for many people to start their day. However, regardless of whether you have diabetes, you should drink juices rarely due to the high sugar content of fruits. Juices are low in fibre and high in sugar. The whole fruit gives you higher satiety and keeps you full for longer due to its fibre content. Fruit juices, on the other hand, when consumed regularly, can increase the risk of metabolic syndromes and type 2 diabetes.
The Healthify Take on Fruit Juices
Fruit juices are a source of free sugars. However, it is undeniable that fruit juices provide plant bioactives and bioavailable micronutrients at levels similar to those found in whole fruits. Yet, a review of country-based dietary guidelines found that only 23% clarified their role in a balanced diet.
Avoiding a food item that confers conflicting viewpoints is always better. Juices may negatively impact BMI, glycemic control, cardiovascular health, and type 2 diabetes. Also, poor metabolic health and obesity go hand in hand. Also, one can safely conclude that even if fruit juices are permissible, one should have them in a negligible quantity.
To simplify the process, we recommend you mix vegetables and fruits in a smoothie form. Then, instead of juicing, ensure that the pulp extract contains the goodness of whole fruit and vegetables. That way, you get a healthy dose of fibre, folate, vitamins and minerals. These are quick on-the-go fixes that provide you with instant energy.
Vegetable and Fruit Pulp Extract Combinations
Wheatgrass
Always add fresh or wheatgrass powder to your smoothies. It contains enzymes that help you to digest food better and absorb nutrients. It also helps in the detoxification of the system. In addition, it is low in calories and has antioxidants like glutathione. It is rich in vitamins E and C. It fights free radicals in the body.
Furthermore, it may help people with diabetes to regulate blood sugar levels.
Chia Seeds
Add Chia seeds for a healthy shot of Omega-3 fatty acids. Omega 3 is excellent for cardiovascular health, reducing inflammation, and it may lower LDL cholesterol. In addition, it may contribute to disease prevention, including blood sugar, obesity, and blood pressure and improve overall metabolic health.
Flax Seeds
Flax Seeds are a great source of dietary fibre and omega-3 fatty acids. Flax seeds contain beneficial alpha-linolenic acids. They also contain phytoestrogens that mimic the hormone estrogen. It is perfect for adding vibrancy to a fruit and vegetable smoothie.
Green Leafy Vegetables
Add a green like kale, coriander, or spinach to your smoothie. Green leafy vegetables are excellent sources of vitamins K, C, A, B6, folate, fibre and manganese.
Baby Carrots
The potassium and dietary fibre in them help lower the risk of developing type 2 diabetes, blood pressure and cholesterol levels. While baby carrots have some natural sugar, they are a high fibre, low cal and low GI option for people with diabetes. Please add them to a smoothie for added flavour, antioxidants and minerals.
Best Way and Time to Have Juices
- Skip straining it; use it with pulp-like smoothies consistency
- Opt for Fruits with low GI vegetable combinations
- Add nuts and seeds for an extra dose of nutrients and fibre
- Avoid extra sweeteners
- Best time to opt – as a mid-morning snack or before a workout
- Moderation is vital, and it’s advised to talk to your Diet expert to understand whether juices fit in your regime or how
Instead of only juices, it’s better to go for healthy smoothies.
Experts suggest clubbing fresh fruits with some veggies + Protein, which can be low-fat dairy, plant milk, tofu, nuts and seeds- it gives more nutrients and helps to avoid sugar spikes.
Some Recipes For Diabetes
1. Detox Juice
Serves – 2
Ingredients
- Spinach – 1/2 cup
- Cucumber – 1
- Green Apple – 1
- Wheat Grass powder – 1 tsp
- Water – 1/2 cup
- Ice cubes
Procedure
*Blend all ingredients nicely until smooth.
*Pour into a glass and serve.
Berries Magic
Serves – 2
Ingredients
- Mixed fresh berries – 1/2 cup
- Kale – 1/2 cup
- Mix seeds – 2 tbsp
- Water – 1/2 cup
- Ice cubes
Procedure
*Blend all ingredients nicely until smooth.
*Pour into a glass and serve.
The Easiest Way to Manage Diabetes Like A Pro
If you have diabetes, you need to pay close attention to what you eat and drink and monitor your blood sugar levels regularly, which HealthifyPRO 2.0 makes simple. Unfortunately, many causes might cause blood sugar levels to fluctuate.
For example, the food we eat, the amount of water we drink, the amount of sleep we get, and the stress we experience all affect blood sugar levels.
You can measure your blood glucose levels with HealthifyPRO 2.0. When you attach the CGM to your arm, you can see fluctuations in your blood glucose levels throughout the day. Then, with powerful artificial intelligence and coaching interventions, you can control and maintain your blood glucose levels at any time of day.
A continuous glucose monitor is handy for monitoring your blood glucose levels effortlessly. It helps you better understand your body’s response to glucose levels. We usually eat food that we enjoy or that we believe is healthful. For example, certain food combinations you eat, like a basic plate of dal and rice, are incomplete meals.
A CGM can immediately alert you and your coach about how this food combination impacts your blood glucose levels. As a result, it is critical to carry along a kit that is simple to use and offers excellent outcomes.
As part of this plan, you can acquire real-time dietary recommendations from experts to steer you toward nutritious food and activities. Your dietician then discovers how a person reacts to certain foods within a few days.
HealthifyMe is available to both iOS and Android users. In addition, RIA, the interactive AI that continuously scans, evaluates, and gives insights about your general health, will be available for one-on-one chats with you. These features will help you maintain your diabetes and enhance your overall health.
Conclusion
Diabetes patients frequently have unique requirements. While there are no specific regulations for their diet, these persons must keep some things in mind, especially while managing their blood sugar, such as eating a balanced meal, managing their carbohydrate intake, and checking blood sugar levels frequently.
These factors, however, should not prevent people with type 2 diabetes from enjoying their favourite foods, including smoothies. However, it implies that one must consume them in moderation and check how this sweet pleasure may affect their body.
