Is Peach Good for People With Diabetes? - Sugar.Fit
Metabolic Health

Peach Good Or Bad for Diabetes

Is Peach Good for Diabetes?

Diabetes is a lifestyle and metabolic disease characterized by high blood sugar levels arising from reduced insulin secretion, its action, or in some cases, both. This single disease alone can lead to various health disorders. People diagnosed with diabetes have to be careful with what and how much they eat in their daily diet. Some people have a misconception that consuming whole fruits can increase their blood sugar levels because of the natural sugar present in them. So if you have been carrying the same notion and wondering if peach is good for diabetes, we’re here to answer your question.  

Peach Nutrition

Peaches are small fruits characterized by a sweet yellow or white pulp and a fuzzy peel. They are often called stone fruit because the inner pulp or flesh is covered by a shell housing edible seeds. Known for improving digestion and skin quality, these peaches can be enjoyed alone as a mid-day snack or incorporated into a salad or a delicious dish. Peach is good for diabetes because it is low in fat and is an excellent source of potassium, Vitamin C, fiber, Vitamin A, and other nutrients. Let’s quickly go through the nutritional profile of a peach to gain better insights of a peach. 

Nutrients

Quantity Per 100gram Serving Size

Fragrant and juicy peaches are a warm-weather treat that everyone can enjoy, thanks to their nutrient-rich profile and low GI index. The peach glycemic index is 28, making it ideal for consumption for people diagnosed with diabetes. However, consumption in moderation is the key to good health. 

Can Diabetics Eat Peaches?

Seeing the peach nutritional profile would have made it clear whether or not peaches are good for diabetics. If you’re still on the fences, it can be reiterated that consuming peaches is not harmful to people with diabetes. However, over-consumption can lead to problems, so consume wisely. Eating peaches has been found to be associated with having a lower Body Mass Index (BMI), lower risk of high blood pressure, and lower weight. Peaches contain ellagic acid, a polyphenol that exerts anti-diabetic action on the pancreas’s beta cells. It stimulates insulin secretion and reduces glucose intolerance.  

According to an animal study published in PubMed.gov, consuming peach juice rich in polyphenol can prevent or reduce the risk factors associated with the development of obesity-related metabolic disorders, like insulin resistance, high blood glucose, etc., and heart diseases. Also, a polysaccharide sugar derived from a seasonal peach gum was found effective in controlling post-meal blood sugar levels. Some researchers say that the polysaccharide sugar derived from peach gum is potentially equivalent to a non-insulin therapy for people diagnosed with diabetes. 

If you go by these well-conducted, exhaustive researchers, you can understand is peach good for diabetes or not. 

Benefits of Peach for Diabetes

Peach is one of those fruits rich in minerals, vitamins, and beneficial plant compounds. Packed with numerous antioxidants, this fruit helps protect the human body against various diseases. If you’ve been diagnosed with diabetes, you can take advantage of the different benefits of peach listed below. 

  • May Improve Heart Health

Peaches are known to lower the risk factors related to high cholesterol levels and high blood pressure levels. There are test-tube studies that show peaches binding to bile acids. The bound bile acids are eventually excreted through feces, helping lower blood cholesterol levels. Similar studies also show that the consumption of peaches may reduce harmful LDL cholesterol levels, triglyceride levels, and blood pressure levels. Research conducted on obese rates highlighted how consumption of peach juice lowered the angiotensin II hormones that raised blood pressure levels.  

  • May Reduce Allergy Symptoms

When a human body is exposed to an allergen(s), it releases chemicals called histamines. Your immune system creates these chemicals to help your body eliminate the allergen(s). Chemicals like histamines are part of a human body’s immune system that triggers coughing, sneezing, itching, and other allergy symptoms. According to various studies and research, consuming peaches may help reduce allergy symptoms by reducing or controlling the release of histamines. Some test-tube studies also conclude peach extracts may effectively limit the commonly occurring inflammation that is normally associated with allergic reactions.

  • May Boost Immunity & Lower Blood Sugar Levels

Peaches are pretty rich in immune-boosting antioxidants and nutrients. Their nutritional profile is very impressive and is known to aid the process of fighting various types of bad bacteria present in the body. Several studies highlight how compounds found in peaches may help prevent high blood sugar levels. Although most of the studies were conducted on animals like obese rats, more studies are needed to be conducted on the human body for more information. 

  • May Help Keep Your Skin Healthy

Peaches have compounds that help improve the ability to retain your skin’s moisture, ultimately improving the skin texture. Some studies have shown that applying peach flower extracts or peach flesh directly on the skin may prevent UV damage. Frequent application of peach flower extracts was also found to delay skin tumor development in mice. Researchers have conducted enough animal research to draw conclusions, but more research is needed on humans for better clarity.     

Besides the benefits mentioned above, consuming peaches is also linked to improved digestion, prevention of certain types of cancer, protection against toxins, and much more. 

Glycemic Index of Peach

Peach is a relatively delicious seasonal fruit characterized by a distinct smell. The peach glycemic index is estimated to be around 28, which is pretty low in terms of GI index, making it safe for consumption for people with diabetes. Due to the low GI index, blood sugar is not instantly spiked after consuming the fruit. Peach is also low in fat and is considered an excellent source of potassium, which adds to the overall benefits for the population diagnosed with diabetes.

Adding Peach to Your Diabetes-Friendly Diet is Worth It

It is rare to find fruits that have low GI index yet are loaded with antioxidants and nutrients essential for a healthy body. Luckily, peach is one such fruit that ticks all the right boxes for people with and without any lifestyle diseases like diabetes. It boasts a robust nutritional profile and is relatively easy to incorporate into any diet. Besides helping lower blood sugar levels, this fruit also helps boost immunity, prevent toxins, etc. If you’ve been diagnosed with diabetes, you can still enjoy peaches without any fuss and worry.

FAQs

Which fruit has the highest glycemic index?

Fruits have varying degrees of GI index because of the naturally present sugar in them. When it comes to fruit with the highest GI index, none comes close to a watermelon. It has a glycemic index of 72, and some samples suggest it is as high as 80.

Do peaches spike blood sugar?

Peaches can be incredibly sweet, yet they don’t spike blood sugar levels after consumption. It can be attributed to the low sugar amount present in an average-sized peach.

What is the best fruit for diabetics?

There are various fruits that people with diabetes can eat without worrying about sudden blood sugar spikes. Peach, plums, grapefruit, pears, kiwi, cherries, and apples are some fruits ideal for consumption.

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References

  • https://www.healthline.com/nutrition/peach-fruit-benefits

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