Nutrition

Are Oranges Good for Diabetes?

Reviewed by

Shifa Fathima

People with diabetes must monitor their blood sugar levels, which their food and diet can significantly influence. They often have to be extremely careful about what they eat. Foods that are naturally high in sugar are especially a big no-no.  It's a frequent fallacy that fruits, especially oranges, are unhealthy for diabetes patients and should be avoided. However, studies show that oranges may be a healthy element of a diabetes-friendly diet if consumed in moderation. The effects of oranges on people with diabetes are discussed in this article. So, are oranges good for diabetes? Let us find out.

Benefits of Oranges

Here are a few benefits of including oranges in your diet:

  • Rich In Fiber: Oranges are known to have a good amount of fiber. They also offer relief from issues like constipation.
  • Good For Skin: Oranges give a natural glow to the skin. It helps you look young and tightens the skin. 
  • Excellent For Weight Loss: Oranges, when taken regularly, help in the reduction of weight. 
  • Antioxidants: Flavonoid antioxidants provide several advantages for diabetics, including reducing inflammation, oxidative stress, insulin resistance, and insulin sensitivity. Oranges, in particular, are one of the most common sources of flavonoid antioxidants. 
  • Blood oranges also include anthocyanins, a flavonoid subclass found in red, purple, and blue fruits and vegetables. These substances may help to battle oxidative damage, heart disease, and inflammation, according to research. 

Benefits of Orange for Diabetes

Fruits have long been an essential component of a balanced diet but can a diabetes patient eat oranges?. People with diabetes should avoid some fruits, but oranges are not one of them. Here are a few advantages of eating an orange for a diabetes patient:

Adequate Amount of Vitamins and Minerals

Oranges include various vitamins and minerals that may be especially useful to people with diabetes. A medium orange contains approximately 91 percent of the Daily Value (DV) for vitamin C. This vitamin is also an antioxidant, which means that it fights oxidative stress in the body. Elevated blood sugar levels, in particular, promote oxidative stress, which can lead to cellular damage and illness. If you have diabetes, you may require more vitamin C to help you recover from oxidative stress.

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Nutritional Profile

60 calories, 12 grams of sugar, 1 gram of protein, 15.4 grams of carbs, and 3 grams of fiber make up a medium orange. It doesn't have any salt or fat in it. Oranges are also high in vitamins and minerals with 14 micrograms of vitamin A, 70 milligrams of vitamin C, 237 milligrams of potassium, and 6% of your daily calcium needs.

Glycemic Index

The glycemic index (GI) assesses how rapidly meals alter blood sugar levels after a meal. Eating meals with a low GI can help with blood sugar control. Since oranges have a low GI, they generate a gradual rise in blood sugar levels, making them a good snack choice for people with diabetes.

Fiber

Fiber is a kind of carbohydrate that passes through your stomach undigested and provides a variety of health advantages. Fiber-rich meals, in particular, may help with blood sugar control. A medium orange has 4 grams of fiber in it. Fiber reduces fasting blood sugar levels and helps lower blood sugar levels after a meal.

Orange Nutrition Table

Below we have mentioned a table that shows the nutrient quantity found in around 1 orange (140 grams):

How Do Oranges Affect Blood Sugar Management?

People with Type 2 diabetes must eat regular meals to control blood sugar and provide adequate nourishment to protect them against the disease's consequences. You may be wondering, if orange juice is good for diabetes or can a diabetes patient drink orange juice? In addition to many other critical minerals and antioxidants, one average-sized orange may deliver more than three-quarters of your daily vitamin C. So, small amounts of fresh oranges are safe. However, orange juice for diabetes patients may not be safe to include in the diet, especially for those with Type 2 diabetes.

1. Carbohydrate Consumption

People with Type 2 diabetes should consume no more than 45 to 60 grams of carbs every meal, according to the American Diabetes Association. The quantity of carbs you can tolerate depends on your gender, age, level of physical activity, weight objectives, and diabetes management. Carbohydrates are present in oranges, as well as all other fruits. Based on your carbohydrate consumption goals for each meal, you can eat oranges or other fruits.

2. Keeping Track Of Your Blood Sugars

Some individuals with Type 2 diabetes may manage their disease by eating well and exercising regularly, while others will need to take diabetic medicines or possibly insulin injections. Your capacity to handle carbs, whether they originate from sugars, grains, or fruits, will be influenced by your diabetes treatment strategy. Request a signed prescription from your doctor for a blood glucose meter so you can monitor your blood sugar levels at home. Check your blood sugar levels before and two hours after eating an orange-based meal. The sugar level in your blood should not exceed 180 mg/dL. If they occur, reduce the number of carbs you consume until you can avoid an excessive rise in blood sugar levels after your meal.

Different Ways to Consume Orange For Diabetes

The best way to eat oranges for diabetes patients is raw. If you're tired of eating the same old fruit, here are some ways to spice things up:

1. Salsa de Orange

Combine chopped oranges, tomatoes, coriander, green onions, dried nuts, and lemon juice in a mixing bowl, and add salt and pepper. Serve this salsa on its own or with nachos.

2. Kebabs de Fruits

Fill a skewer stick with your favorite fruits including oranges. Serve it with a low-fat yogurt dip for more zing.

3. Oats and Orange

Add some zesty oranges and almonds to your regular oatmeal, and spruce it up with citrusy flavors.

Bottomline

An orange for people with diabetes if consumed in moderation is a good inclusion to diet. It has roughly 15 grams of carbs on average, but a big one can have up to quadruple that amount. You can combine a small orange with 15 grams of carbs with a dish of yogurt, almonds, and a little quantity of granola for 45 grams of carbohydrates, which is suitable for most persons with Type 2 diabetes. You may also stick to your carbohydrate budget by having lunch or dinner with chicken or fish, a medium sweet potato, and broccoli, and finish it with an orange.

FAQs

1. What is the GI score of orange?

The orange has a GI score of 52 and glycemic load of 4.4. Since oranges have low GI scores they trigger a slow increase of blood sugar.

2. What are the disadvantages of eating oranges for diabetes?

The limited amount of oranges does not trigger diabetes as it has a low GI. However, eating a lot of oranges or orange juice can increase blood sugar.

3. What are some orange juice alternatives for diabetes?

The best alternative to orange juice is vegetable juices such as Amla juice, Spinach Juice, Karela Juice.

4. How many oranges can a person eat in a day?

A person can eat 3 to 4 medium-sized oranges per day.

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