is passion fruit good for diabetes
Nutrition
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Passion Fruit For Diabetes - Know the Benefits

As more people are taking interest in a balanced diet, more options have been unveiled for people who need to restrict their sugar intake. There has been much debate about the fruits that people with diabetes can and cannot have. One such fruit that was taken under the microscope was the passion fruit. Passion fruit generally grows in warmer climates and has pulp that is wrapped around a lot of seeds. 

Is passion fruit good for diabetes?

A lot of people wonder, is passion fruit good for diabetes? Yes, Passion fruit is good choice for diabetes. As it  is a healthy fruit with a robust nutritional profile. Latest studies look at how best you can include passion fruit in your diet and why you should include it. Read more to know about what level of blood sugar is dangerous?

Nutritional Profile of Passion Fruit

Passion fruit is flavourful and favourable as it is filled with nutritional healthful components. It is rich in vitamin C, which is an antioxidant and helps boost immunity. It also consists of vitamin A in a good amount and so contributes to skin and vision health. It contains essential minerals such as iron, magnesium, potassium and calcium in abundance. Passion fruit for diabetes is beneficial because it is rich in dietary fibre which promotes proper digestion and reduce sugar levels. It also comprises plant compounds like polyphenols which are known to enhance insulin levels thereby preventing diabetes. It even contains phosphorous, niacin, and vitamin B-6 which are useful for a healthy body.

The nutritional values of the components present in Passion fruit are as follows –

Nutrients     Amount  
Vitamin A     229IU  
Vitamin C     5.4 mg  
Potassium     63 mg  
Magnesium     5 mg    
Calcium       2 mg    
Iron           0.20 mg
Fibre         1.9 g  
Carbohydrates 4.2 g  
Fats           0.1 g  
Protein       0.4 g  
Calories       17      

With numbers like these, passion fruit is ideal for those looking to make their diabetic meal plan healthier.

Also read about how to prevent diabetes

Advantages of Passion Fruit For Diabetes

It may be a myth that passion fruit cure diabetes, but it sure helps people with diabetes. 

Rich in antioxidants

Passion fruit is rich in antioxidants that play an important role in keeping the body healthy. Apart from having an anti-ageing effect, antioxidants improve the blood flow to the brain and the nervous system. They reduce stress and any kind of inflammation in the body and are known to be good for preventing heart-related issues.

Good source of fiber

Passion fruit is the source of dietary fiber which slows down the flow of sugar from the food to the bloodstream. This helps in maintaining a constant blood sugar level. It helps in digestion as well. 

Improve insulin sensitivity

Some studies suggest that a compound known as pectin is found in the passion fruit seeds and it could improve the body's insulin sensitivity. This can reduce the risk of many diseases and is one of the vital things involved in maintaining the blood sugar of someone with diabetes. 

Low glycemic index

Passion fruit has a low glycemic index which makes it an ideal choice for diabetes. This means after the consumption of passion fruit the blood sugar level does not rise immediately. This is beneficial as passion fruit itself has a sweet taste and can be had when one is craving sugar. The sugar content itself in passion fruit is quite low.

Boosts Immunity

Passion fruit contains vitamin C and is rich in antioxidants that help in boosting the immune system. Vitamin C prevents the body from getting damaged due to free radicals. It helps the body to absorb more iron from plant-based food, thereby strengthening the body to fight against infections.

Improves Sleep and Reduces Stress

Passion fruit contains magnesium, which is known to manage anxiety levels and reduce stress. The alkaloids and phenolic compounds present in this fruit help in reducing stress levels. This fruit is the best way to promote mental well-being and improves sleep fighting insomnia.

Support Heart Health

Passion fruit is rich in Potassium and low in sodium content and that’s why it helps in regulating blood pressure. The presence of dietary fibre in this fruit helps in removing the excess amount of cholesterol present in the blood vessels. So, it helps in enhancing blood flow and reduces the risk of heart disease.

Strengthens Bones

The presence of calcium, magnesium, phosphorus and iron in this fruit makes the bone healthy and strong. The anti-inflammatory property of the fruit helps in reducing joint pains.

Reduces the Risk of Cancer

As passion fruit is rich in antioxidants, it can fight against the free radicals which damage the cells. The vitamin A and flavonoids present in this fruit helps in preventing cancer formation. It also can kill the cancer cells present in the body.

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Ways To Consume Passion Fruit For Diabetes

Despite the many advantages of passion fruit, a lot of people wonder can people with diabetes eat passion fruit. It depends on your consumption of sugar and carbs throughout the day. There are many ways you can consume passion fruit are some of them listed below.

Passion fruit juice

You can blend the flesh and seeds of one passion fruit with some water and strain the juice to have a nice delicious glass of passion fruit juice. Use the blender on the low setting as you don't want to blend the seeds as well. You can add a dash of lemon and some more water to make it taste better. For those with diabetes, it is advised to not consume more than a glass of juice per day. 

Passion fruit flour

The outer peels of yellow passion fruit are dried and milled to a fine powder. The presence of solution fiber pectin improves insulin sensitivity and is beneficial to stabilize blood sugar levels.

Passion fruit leaves

Passion fruit is found on vines in warmer climates. The leaves of passion fruit can be consumed as a herb in a salad, rice, pasta, or can be used to make passion fruit tea.

Best Time To Consume Passion Fruit For Diabetes

There are many questions related to passion fruit that people have asked over the years. One of the most common ones is the best time to have it. And is there a right time to have passion fruit? For somebody who has inconsistent blood sugar, it is important to not have passion fruit on an empty stomach. This means passionfruit should be a part of your breakfast if you wish, however, it should be included with food items that are high in fiber as well as carbohydrates and fats. Other than this passion fruit can be had anytime during the day. There is no specific time at which passion fruit can benefit the body better.

Risks of Over Consuming Passion Fruit for Diabetes

Just like any food item passion fruits should be had in moderation and overconsumption of passion fruit has certain side effects. So, what can happen if you have too much of this fruit? When over consumed the blood sugar levels are sure to rise quickly. 2 to 3 passion fruits should be consumed at most per day. Pulp of fruit contains a compound that can lead to cyanide poisoning if consumed in copious amounts. Technically it can cause cyanide poisoning. Unripe passion fruit should be avoided as this compound is found in the highest quantity in unripe passion fruit. It is better to let the fruit ripen completely as over-ripening is fine, however an unripe passion fruit can be downright dangerous. Passion fruit if consumed too much can cause bowel-related problems.

Bottomline

A lot of people think passion fruit diabetes are related but the only relation they share is that passion fruit can be consumed by those with diabetes. Passion fruit can be a part of your breakfast pudding as well as a part of your desert. It can be a part of your mocktail, your refreshing summer drink, your salad dressing, and more. This versatile fruit gained popularity thanks to those who look at the nutritive content along with the taste. It is one of the rare fruits that is good as well as is nutritious.

FAQs

Is Passion Fruit Good for Diabetes?

Passion fruit is good for diabetes when consumed in moderation.

What are the side effects of passion fruit?

Overconsumption of passion fruit might lead to a spike in blood sugar and gastrointestinal problems. Unripe passion fruit can lead to cyanide poisoning.

How many passion fruits can you eat daily?

A person with diabetes should stick to one glass of juice or 1 to 2 passion fruits daily.

Does passion fruit make you sleepy?

Passion fruit is known to have a natural sedative that causes one to feel sleepy. Passion fruit is recommended for those suffering from insomnia and the leaves and flower of passion fruit also have a calming and soothing effect.

Is it ok to have passion fruit seeds?

It is perfectly fine to have passion fruit seeds. They contain magnesium potassium fiber and vitamins.

What is the use of Passion fruits?

Passion fruit is used to boost immunity, lower cholesterol levels, reduce the risk of diabetes, improve heart health, promote sleep, reduce anxiety, prevent cancer and reduce the risk of respiratory diseases. It provides essential nutrients to the body such as magnesium, calcium, potassium, phosphorus etc.

What is the nutritional content of Passion fruit?

Calories - 17 

Carbohydrates - 4.2 gram 

Fat 0.1 - g 

Fibre - 1.9 g 

Protein - 0.4 g

Vitamin C - 9% 

Vitamin A - 8%

References

  • https://defeatdiabetes.org/resources/healthful-eating/fruits/passion-fruit/
  • https://www.medicalnewstoday.com/articles/324383#low-glycemic-index
  • https://phablecare.com/ailment/diabetes/passion-fruit-benefits-for-diabetes/

Disclaimer

This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.