Can Diabetics Drink Pomegranate Juice?
November is National diabetes month and I wanted to write a post on diabetes and nutrition before the month speeds by. I have been asked this question by readers and I thought I would address it! Can diabetics drink pomegranate juice ? Pomegranate is a delicious way to get antioxidants and other good stuff. It’s benefits in terms of cardiovascular health are significantly notable and since people with diabetes are at risk for cardiovascular stroke they can benefit greatly from this powerful fruit. Although ½ glass of pomegranate juice has 18 gms of natural sugar they are attached to powerful antioxidants that prevent a rise in blood glucose levels. Eating pomegranates will give you the fiber which will offset the sugar in pomegranate and drinking the juice will give you a surge of antioxidants in shot. Pomegranates contain high levels of flavonoids and polyphenols, potent antioxidants offering protection against heart disease and cancer. A glass of pomegranate juice has more antioxidants than red wine, green tea, blueberries, and cranberries.
People with diabetes are more prone to heart problems and stroke since constant high sugars can intensify atherosclerosis or hardening of the arteries. A study published in the medical journal of atherosclerosis found that people with diabetes who drank 6 ounces (¾ cup) of pomegranate juice/day significantly reduced their body’s absorption of LDL (bad cholesterol) and reduces the risk of developing plaque on artery walls. The unique antioxidants in pomegranate juice makes the natural sugars in the juice protective against atherosclerosis. This is for people who are type 2 diabetic and not dependent on insulin therapy. Although the recommended amount of pomegranate juice is 6 ounces as per the study even one ounce of this powerful fruit will have great benefits for diabetics especially on the cardiovascular system.
Some healthy ways to add pomegranate to a diabetic diet:
If you’re a little wary about drinking pomegranate juice straight up, try these tips to sneak it in gently and help your heart!
- Always pair pomegranate juice with some lean protein or healthy fat. Example : drink juice with some cheese, nuts or a boiled egg.
- Combine pomegranate juice with olive oil and vinegar and herbs to make a healthy salad dressing and douse it generously over your salad. See some recipes below.
- Make a pomegranate reduction by boiling in a saucepan with your favorite seasoning and serve over your favorite meat.
- Make a pomegranate sauce by cooking the juice and adding a tsp of cornstarch to it. Serve over anything that needs sauce.
- Make a pomegranate shake with some whey protein, milk/yogurt and tap into the powerful power of pomegranate. I make a shake with kefir, whey protein and pomegranate juice for a power breakfast. See some other recipes below.
Check out these fabulous diabetic friendly pomegranate recipes from some foodie friends!! Some of them have sugar which you may substitute with stevia or coconut sugar.