Best natural juices for diabetics
When you have diabetes, choosing the right drink isn’t always simple. And recent studies may only add to the confusion. Is coffee helpful or harmful to insulin resistance? Does zero-calorie diet soda cause weight gain? We reviewed the research and then asked three top registered dietitians, who are also certified diabetes educators, what they tell their clients about seven everyday drinks. Here’s what to know before you sip.
1 Lime juice water
Besides the plain water, diabetics are encouraged to drink water with lime juice in it. This will not increase your caloric intake by more than a few calories. Soft drinks and fruit juices can contain hundreds of calories, but the case with lime juice water is different. The juice from a quarter of a lime has only 3 calories.
2 Orange juice
The natural squeezed orange is a nutritious way for a diabetic to start his day. A glass of orange juice is packed with vitamin C (anti-inflammatory), vitamin A, vitamin B1 (co-enzyme necessary for energy production), folic acid (essential for red blood cells) and potassium (essential in muscle contraction). Orange juice has a medium glycemic response because of its high content of sucrose (about 20 g per 8 fl oz. cup).
3 Apple juice
The mild and sweet taste of the apple juice is another healthy alternative when it comes to choosing fresh 100 percent fruit juice. Although apple juice has a lower glycemic index than orange juice (6 compared with 9, respectively), it provides less vitamin C, A, B1 and potassium, but it is also higher in manganese. The fiber component of fruits helps control peaks in blood sugar by decreasing its absorption through the duodenum (upper part of small intestine).
4 Grape juice
This juice has the highest amount (35 g per 8 fl oz. cup), its glycemic index remains at a low to medium effect of 9. Besides the fact that grape juice is rich in vitamin C, thiamine, riboflavin and magnesium, it’s also a rich source of chromium. Chromium as a trace mineral that has shown positive effects in insulin activity. Insulin is the hormone responsible for stimulating glucose absorption in muscle cells.
5 Tomato juice
Drinking tomato juice may improve the cardiovascular health of patients with type 2 diabetes. Patients with type 2 diabetes, who take tomato juice over a three-week period experience improvement in their blood platelet activity, reducing their risk of developing heart disease. Unsweetened tomato juice has a low glycemic index and glycemic load, so it has only a modest effect on blood sugar.
Whether you’d squeeze the juice or you will eat the fruit itself, watermelon is a great choice for diabetics. While they have quite a few carbohydrates and natural sugar per serving, they are also low in calories and full with nutrients packed in juicy morsels. As long as you are following the guidance of your doctor/dietitian, you can enjoy watermelon as a fruit selection. Watermelons naturally have no fat or cholesterol, and they are great sources of nutrients that may be beneficial to diabetics’ health. You will provide yourself with vitamins such as A, B6, C and potassium. There’s also a bit of fiber in a cup of watermelon, which is important for digestive health and cholesterol control. Watermelon also packs a wallop when it comes to the antioxidant lycopene, which is only found in a few red plant foods and may help prevent certain cancers.
7 Peach juice
Peach is rich in potassium, which helps maintain good health and prevent high blood pressure. Raw Peach juice does not only have a high Vitamin content but also provides great cardiovascular benefits. Mix raw peaches with 1 and a half tablespoon lemon juice, just the same amount of ginger juice and ice. Blend the mix and drink it. It’s a wonderful and refreshing drink, not only for diabetics, but for anybody who wants to have a refreshing juice.