Anjeer has an exclusive fibre content. And, this makes anjeer a good-to-go fruit for people with issues in their bowel movements. Fibre adds bulk to stool, and this allows it to pass easily outside the body. Thus, figs are a great digestive aid and support bowel movements. Fig or anjeer is moderately rich in sugar. And, they are quite safe to be added in a diabetes meal plan. Read on to know, “Are figs or Anjeer good for diabetes”?
About Anjeer Fruit
Anjeer comes from a family, Ficus; its scientific name is Ficus carica. Figs or anjeer are sweet, juicy, and packs various health benefits. People eat anjeer in dried or fresh forms. Anjeer is rich in potassium, thus people add them in their high blood pressure diet. Also, anjeer is an outstanding source of calcium. Foods containing high calcium may aid in strengthening bones and teeth.
For diabetic people, it is good to maintain moderation. The skin of a fresh anjeer is purple in color while its pulp is red. This makes it a healthy mid-meal snack option. As per the USDA, a small fig (having a diameter of 1.5 inch) consists of 1.2 grams of fiber. A large fig has a diameter of roughly 2.5 inches and contains around 1.9 grams of fiber. It is critical for diabetic people to eat foods with good fiber content. Fiber takes a long time to get digested. As, it’s metabolism is not fast, there is an improved blood glucose control in a person’s body.
Nutritional Facts About Anjeer / Figs
Anjeer packs several flavonoids including lutein, carotenes, chlorogenic acid, and tannins. Flavonoids are natural plant-based substances. They help to decrease the oxidative stress of a person’s body by counteracting the action of free radicals.
Also, figs are supplemented with soluble dietary fibers in profuse amounts. Their countless fiber content makes anjeer highly nourishing and perfect for diabetics. Vitamins A, E, and K are present in anjeer. They clean the body by removing toxins outside. Antioxidants present in this fruit keeps ailments at bay.
Now, take a glance on the nutritional information of anjeer.
|Nutritional Information About Anjeer or Figs|
|Dietary fibers||3 g|
|Vitamin A||142 IU|
|Vitamin C||2 mg|
Figs or Anjeer For Diabetes
Is dried fruit good for diabetics? In contrast to anger’s dried form, fresh ones contain fewer calories and sugar. It is not recommended for diabetics to consume too many dried fruits. As dried forms are more concentrated in terms of glucose content.
It is quite understood, that before incorporating any extreme change in a person’s diet, he or she should talk to an expert. A person may include anjeer in his or her diet.
Leaves and fruit of anjeer are found to be helpful in improving insulin sensitivity. Also, as per those studies, fig extract was observed to exert normalizing effects on blood vitamin and fatty acid levels.
Glycemic index (GI) and Glycemic Load (GL) of Anjeer (Figs)
The anjeer glycemic index is 51, which is a very low value. For 60 grams serving, the GI value of dried anjeer is 61. However, the GL of a dried anjeer little high.
The GL of 50 grams or 1/4th cup of freshly chopped anjeer is approximately 2. This is found to be a remarkably low value. Also, the GL of a dried anjeer is 16, which is a moderately high value.
One cup of fresh anjeer contains around 150 calories, 40 carbs, and 34 grams of sugars. And, all these brings down the GL of figs to 16. Any medium GL food product is effective when consumed in limits. But, anything more than 20 is well-thought-out as high.
Can Diabetics Eat Anjeer?
For diabetics, fresh anjeer can be safe and good. The carb content should be under check. That is, the quality and quantity of carbs per meal.
Anjeer contains excellent amounts of calcium controlling blood pressure. Figs contain a good amount of vitamin A which aids in improving vision. A person with diabetes may enjoy anjeer, but its intake must be moderate.
Top Benefits of Anjeer / Figs
Anjeer contains profuse fibers. Due to this property, anjeer is useful for individuals who are trying to get in shape. A person may lose weight with comparatively lesser effort. The question is how anjeer helps a person in this process? Fibre helps in keeping an individual satiated for a long while. Also, the fruit suppresses the cravings of consuming foods in between meals. It is a must for people to discard obesity and manage their weight at its best. A shaped body reduces the possibility of developing severe health problems like cardiac diseases, cancer, etc.
Strengthen Bones and Muscles
Healthy bones help in keeping a person work productively for long duration. There is no person who wishes to feel lethargic and deadly. Every person must give their bone density a boost by adding anjeer to one’s meal plan.
Anjeer contains calcium which is a major ingredient of bones. A person needs around 1000 mg of calcium daily. In addition, 100 grams of anjeer deliver roughly 35 mg of calcium. And, this is moderately a good quantity.
Individuals having a problem of arthritis or joint pain should obtain the benefits from this fruit. Improvement in vision is another advantage that figs provide. Not only the bones, figs provide a boost to the muscles as well. It retards muscular impairment in grown-ups.
Keeps Heart Healthy
Anjeer is rich in antioxidants that provide a considerable boost to people’s cardiac health. They remove harmful radicals from people’s body.
The effectiveness of figs in lowering the level of triglycerides is well-identified as per studies. Triglycerides are the leading reasons behind heart diseases. By keeping the triglyceride level in check, a person can keep his or her heart activity optimum.
Control Blood Sugar Levels
Fig is a good source of potassium as stated in the nutritional chart above. Potassium is an important mineral having a role in diabetes management. It helps to control the amount of glucose getting absorbed after meals. Furthermore, another compound named chlorogenic acid also benefits diabetic patients. This compound produces a reduction in the levels of blood sugar. This in turn helps in effective diabetes management for the person.
Controls Blood Pressure
Individuals having high blood pressure are roughly the same in number as diabetics. Mostly, an individual may battle with both diabetes and hypertension.
Amongst the haze of uncertainties, anjeer brings a ray of hope. Let’s see how? Potassium is a major ingredient in controlling blood pressure. Anjeer works as a dilator on blood vessels and delays calcium movement in the blood vessels. This allows a smooth movement of blood via the heart.
Calcium in combination with sodium, is needed for proper working of nerves and muscles. The incentives received may be:
- stress and anxiety relief
- a better blood flow and,
- a good stability of electrolytes in the body.
Improves Reproductive Health
It is exciting to recognize that anjeer comes with a sacred history. In early times, Greeks symbolized anjeer as a representation of love. This belief comes with a scientific association as well.
Studies established the role of anjeer as a potential remedy for mitigating:
- reproductive problems
- hormonal irregularities
- breast cancer
- menstrual anomalies in females.
Anjeer helps in improving fertility and promises an improved reproductive ability. The fruit increases the production of semen in males. This is owing to the presence of minerals like magnesium, potassium, and copper.
Maintains Oral Health and Hygiene
Even though anjeer is sweet in taste and sweet foods are bad for oral cleanliness. Amazingly, anjeer pack certain phenolic compounds. These substances help to produce a barrier to all dental problems. It also contains flavonoids with powerful antibacterial properties. The fruit has a stimulating defensive activity against gums and teeth.
People soak anjeer in water to cure their problems of constipation and piles. Individuals who often suffer from these issues should have anjeer water daily in the morning. Fibres in anjeer help in controlling bowel movements. Anjeer acts as a digestive-aid and keeps the body healthy.
Efficacy in Alzheimer’s Disease
Figs have a powerful action in regulating one of the most common neurological problems, i.e., Alzheimer’s disease. Nutrients such as zinc, copper, magnesium, and potassium, assist such patients to recover their condition radically.
Defeats Skin Problems
Also, figs are a blessing for a person’s skin. The easiest approach is to prepare a paste of anjeer and use it on the face. But, remember to wash face using lukewarm water after 15 minutes.
Figs are just great for skin problems such as eczema. Anjeer constitute activities to successfully treat warts. These extracts are also a part of various skincare products. However, anjeer is found to support the health of hair as well.
Ways to Add in Anjeer For Sugar Patient
A person may have figs in these following ways:
- Soak three to four pieces of figs in water overnight. And, have this anjeer water the very next morning.
- It is good to have anjeer water with honey daily morning on an empty stomach. This helps in evading digestive issues like piles and constipation.
- Get a capsule filled with anjeer leaves. Visit a healthcare provider before starting use of these capsules. Ensure an appropriate dose each day.
- Also, people can loom out for anjeer recipes on google. Some of them are anjeer chaat, anjeer kulfi etc.
Risks of Consuming Anjeer in Excess for Diabetics
Died anjeer might prove useful for blood sugar issues, its over-intake may lead to high blood sugars. This can be because of the anjeer sugar content. It is advisable for diabetics to have no more than two to three anjeer each day. Beyond this suggested limit may trigger digestive issues like acidity, bloating, calcium deficit, and even lower glucose levels.
Like any other fruit, anjeer comes with its own ups and downs. However, the good thing is that anjeer has more positive features. The incredible health benefits of anjeer overrides the disadvantages it comes with. If a diabetic point of view is seen, figs are moderately good. And, diabetic people can have it safely in moderate amounts. They just need to be watchful of the number of anjeer they are having daily. Also, they must be vigilant of the blood glucose levels they are reaching. Providing there is synchronism between both, anjeer can be enjoyed as a pleasing gift of nature.
Are figs good for digestive tract?
Yes. Individuals who consume a lot of fast foods and depend on processed foods must ensure to add in fruits like anjeer in their diet. Exercise in combination with a right diet is the best way to reach the fitness goal.
Do anjeer comprise gluten?
No. Anjeer is free of gluten. Most of the time, all fruits are gluten-free.
What is the best time for diabetics to have anjeer?
A person can have anjeer-soaked water on an empty stomach. This allows maximum benefits of soaked anjeer. It is good to have anjeer with a rich source of protein for overall nutrition.
Last Updated on by Dr. Damanjit Duggal
The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.