Is it safe for diabetics to eat oranges? If you are a diabetic, you are bound to do this with every food item laid before you, no matter how mouth-watering it may be! Yes, diabetics need to be cautious about what they eat, as blood sugar spikes can turn into a life-threatening incident. But then, can you eat oranges if you are a diabetic? That is what this post will talk about. Keep reading to know more.

Oranges As Part Of A Diabetic Diet:

According to experts, Type II diabetes is the most common type of the condition, which makes up for 90 to 95 percent of all the diabetes cases (1). It is important for people with this disease to choose foods that help them in controlling their blood sugar while providing them with the protection against the complications that are associated with diabetes. An orange of average size provides over 3-quarters of Vitamin C that you require daily, in addition to a number of other vital nutrients and antioxidants. For most Type II diabetes patients, it is safe to incorporate fresh oranges in small servings. However, they should avoid orange juice.

According to the American Diabetes Association, people with Type II diabetes should not consume more than 45 to 60 grams of carbohydrates per meal (2). The exact carbohydrate amount that you can consume depends on a number of factors, including your gender, age, level of physical activity, the degree of control of diabetes and weight goals. Consulting a dietician that specializes in diabetes is important as it can help in determining your personal target for carbohydrate consumption (3). When you learn how to use your carb budget with every meal, you make sure that you do not take in too many carbohydrates, which in turn ensures that your blood sugar levels do not get elevated.

Oranges For Diabetics:

Oranges are citrus fruits that are power-packed with nutrition and are a great source of nutrients for people who suffer from all kinds of medical conditions. One such condition is diabetes. This fruit can be added to the daily diet of people who suffer from diabetes as it does not have high natural sugar content. However, it is rich in other nutrients, including fiber and minerals such as thiamin. It is also in the category of fruits that have a low glycemic index score; its GI score is about 55 (4). This means that it causes only a very small increase in blood glucose.

According to medical experts, diabetics need at least 3 helpings of fruit every day, which is based on a 1,600 to 2,000-calorie diet. An orange makes for one helping. Fruits also have carbohydrate content. You get about 15 grams of this nutrient in an orange, which means that you need to adjust it accordingly when you add it to your meal. As mentioned already, oranges contain fiber, and this nutrient helps in modulating blood sugar by slowing down the sugar absorption in the bloodstream.

Can diabetics eat oranges? The answer is simple – yes! The American Diabetes Association states that oranges are a “diabetes superfood” (5). It recommends the inclusion of this wonderful fruit in the diabetic diet. Its richness in soluble fiber helps in controlling blood sugar levels while its powerful antioxidants protect you against many different conditions by strengthening your immune system. You do not have to be afraid to include fruits in your diet just because you are a diabetic. You can go ahead, enjoy fruits like watermelons, papaya, guavas, cherries, grapefruit, blueberries, strawberries, pears and of course, oranges!

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by Maanasi Radhakrishnan via STYLECRAZE