Are fruit and vegetable juices safe for diabetics? This question arises in the mind of most diabetic people. Diabetes is a growing health problem in India which is spreading rapidly.
The prevalence of diabetes in India increased from 7.1% in 2009 to 8.9% in 2019, with type 2 diabetes becoming a major concern.
Sometimes it becomes very difficult to manage diabetes. Therefore, there is a great need to pay attention to your diet as the wrong diet can increase your blood sugar.
Some fruits are considered very beneficial in diabetes, which nourishes the body and also controls the sugar levels.
Although many people are of the opinion that fruit juices increase the glucose level so it is not safe, still there are many fruit and vegetable juices that can help control your sugar levels.
The fruit contains a good amount of fiber which slows down the digestion process and reduces the absorption of glucose in the body, thus preventing sugar levels from rising. But when they are taken in the form of juice, their fiber content is reduced, due to which many times they are not considered suitable for diabetes. But there are many fruits whose juice is considered magical for type 2 diabetes.
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Fruit Juices and Diabetes
By drinking juices of fruits and vegetables, their nutrition can be easily obtained which protects you from many diseases. But is it good to drink juice for diabetes? Does drinking juice increase the blood sugar level?
Type 2 diabetes is a condition that results in increased sugar levels. In type 2 diabetes, not enough insulin is produced, due to which the glucose in the body increases. Type 2 diabetes is the result of a bad lifestyle which can be corrected by making lifestyle changes. The most important thing for this is a good diabetic-friendly diet.
Then what does a good diabetic diet consist of? A diet that gives you nutrition without any sugar spike. As a non-diabetic person, people prefer fruit juices as one of the healthiest options to squeeze nutritions out of it. But what about a diabetic people? Can they drink fruit juices in diabetes? Some people believe that sugar increases with fruit juice, but it is not always the case.
Fruit juices can be healthy for you if you include them within the limit of your daily carb count. Fruit sugar fulfills the amount of carbohydrate, so accordingly juice can be included in your diet. Let’s know about some such healthy fruit juices.
Also Read: Diabetic-Friendly Desserts
10 Best Fruit Juices For Diabetic Patients
1) Spinach juice
Juices made from leafy vegetables such as spinach are considered safe and nutritious for diabetes. Green non-starchy vegetables have a low glycemic index that doesn’t spike sugar levels.
Spinach is very low in carbohydrates, with only 1 gram of carbohydrates in one cup. It is rich in minerals, phytonutrients, dietary fiber and essential vitamins, which makes it a healthy option for diabetics.
Spinach contains alpha-lipoic acid, which helps lower blood sugar levels and prevents peripheral neuropathy (tingling and numbness in hands or feet). It is also a rich source of potassium, which helps lower your blood pressure and the risk of stroke and heart diseases.
Nutritional Value of Spinach Juice:
- Carbohydrates: 2.64gm
- Protein: 2.91gm
- Fiber: 1.6gm
- Water: 92.4gm
- Energy: 28 Kcal
- Calcium: 67mg
- Magnesium: 93mg
- Potassium: 460mg
- Vitamin C: 30.3mg
Other nutrients are Vitamin B1, B2, B3, B6, A, folate, phosphorus & iodine.
Also Read: How Obesity and Diabetes are Linked?
2) Bitter gourd juice
Bitter gourd juice is the best juice for sugar patients as it helps in reducing the sugar level to a great extent. You can either have just the juice of a whole bitter gourd, or you can also add some lemon and cucumber to it.
Bitter gourd (Karela) juice is the best juice for diabetes as 100 ml juice contains 16 calories, 2.6 grams of fiber, 3.4 grams of carbohydrates and 0.2 grams of fat. It also contains vitamins A and C, zinc, iron, sodium and potassium.
Bitter gourd juice contains polypeptide-P which acts similar to insulin and helps in reducing the sugar level. It also contains charantin and vicine, compounds that have been shown to have blood glucose-lowering effects.
It boosts your immunity, prevents infections, slows down aging and lowers the level of LDL (low-density lipoprotein or bad cholesterol) in your body. It also benefits the health of your eyes and helps in weight loss.
Nutritional Value of Bitter Gourd Juice (1 cup juice +½ cup water):
- Calories: 16
- Carbs: 3.4 grams
- Fiber: 2.6 grams
- Protein: 0.9 grams
- Fat: 0.2 grams
- Vitamin C: 95% of the Reference Daily Intake (RDI)
- Folate: 17% of the RDI
- Zinc: 10% of the RDI
- Potassium: 6% of the RDI
- Iron: 5% of the RDI
- Vitamin A: 4% of RDI
- Sodium: 0 mg
Also Read: Insulin Resistance Diet: What to Eat & What to Avoid
3) Amla juice
Amla juice is considered a great juice for diabetes. Amla is a good source of Vitamin C and is rich in antioxidants. You can drink freshly squeezed amla juice by adding stevia water to it.
One serving (150 ml) of amla juice contains 3 grams of fiber, 8 grams of carbohydrates, and less than 1 gram of fat. It is also rich in Vitamin C and antioxidants.
Amla juice has immunity-boosting properties and is also beneficial in reducing your sugar level. It is a rich source of chromium, a mineral that regulates carbohydrate metabolism and helps prevent spikes in sugar levels. Amla juice also reduces the risk of heart diseases and aids in digestion. It improves liver and kidney health.
Nutritional Value of Amla Juice (100gm):
- Energy 58 kilo calories
- Fiber 3.4%
- Proteins 0.5%
- Fat 0.1%
- Carbohydrates 13.7 g
- Calcium 50 %
- Iron 1.2 mg
- Carotene 9 microgram
- Thiamine 0.03mg
- Riboflavin 0.01mg
- Nicene 0.2mg
- Vitamin 600mg
Also Read: Is Cranberry Juice Good For Diabetes?
4) Pomegranate juice
This juice is rich in vitamin C along with fiber, folate and potassium. Also, because it has a low glycemic index, pomegranate juice is a good option for people with diabetes.
Pomegranate juice is a rich source of antioxidants and polyphenols. It contains vitamins C, E, K and essential micronutrients.
Pomegranate has a low glycemic index (GI) of 18. The glycemic index tells how quickly and to what extent a food raises your sugar levels. Pomegranate juice also has cholesterol-lowering properties. The antioxidants present in pomegranate juice remove free radicals from the body and reduce the risk of cell damage.
Nutritional Value of Pomegranate Juice (280gm):
- Calories: 234
- Protein: 4.7 grams
- Fat: 3.3 grams
- Carbohydrates: 52 grams
- Sugar: 38.6 grams
- Fiber: 11.3 grams
- Calcium: 28.2 mg, or 2% of the Daily Value (DV)
- Iron: 0.85 mg, or 5% of the DV
- Magnesium: 33.8 mg, or 8% of the DV
- Phosphorus: 102 mg, or 8% of the DV
- Potassium: 666 mg, or 13% of the DV
- Vitamin C: 28.8 mg, or 32% of the DV
- Folate (vitamin B9): 107 mcg, or 27% of the DV
Also Read: How to Reverse Diabetes Without Medications?
5) Carrot juice
Although carrots have a sweet taste, they can help manage sugar levels and when taken in the right amount, they do not increase sugar levels.
Carrots also contain various minerals, vitamins and carotenoids that can act as an antioxidant and help the body. However, be mindful of the quantity as it does contain carbs.
Nutritional Value of Carrot Juice (1 cup canned):
- 94 kilocalories
- 2.24 grams (g) of protein
- 0.35 g of fat
- 21.9 g of carbohydrate
- 1.89 g of fiber
- 689 milligrams (mg) of potassium
- 20.1 mg of vitamin C
- 0.217 mg of vitamin B-1 (thiamin)
- 0.512 mg of vitamin B-6
- 2.290 micrograms (mcg) of vitamin A
- 36.6 mcg of vitamin K
Also Read: Health Benefits of Ragi
6) Tomato juice
Tomato juice is a great option for people who have type 2 diabetes. It is known to reduce the risk of blood clots, which is a common problem for people with diabetes due to their increased risk of developing atherosclerosis and cardiovascular problems.
Nutritional Value of Tomato Juice (250ml):
- Calories: 41
- Protein: 2 grams
- Fiber: 2 grams
- Vitamin A: 22% of the Daily Value (DV)
- Vitamin C: 74% of the DV
- Vitamin K: 7% of the DV
- Thiamine (vitamin B1): 8% of the DV
- Niacin (vitamin B3): 8% of the DV
- Pyridoxine (vitamin B6): 13% of the DV
- Folate (vitamin B9): 12% of the DV
- Magnesium: 7% of the DV
- Potassium: 16% of the DV
- Copper: 7% of the DV
- Manganese: 9% of the DV
Also Read: Top 10 Homeopathic Medecines for Diabetes
7) Herbal Tea
Herbal teas like hibiscus, chamomile, ginger and peppermint are great options for diabetics. Additionally, it also contains disease-fighting compounds including flavonoids, carotenoids, and phenolic acids.
Nutritional Value of Herbal Tea (100gm):
- Calories: 37gm
- Total Fat: 0.7gm
- Carbohydrate: 7gm
- Potassium: 9mg
- Protein: 0.4gm
- Sodium: 3mg
- Fiber: 0.3gm
- Sugar: 6gm
- Vitamin C: 30% of DV
- Iron: 47% of DV
Also Read: Indian Diet Plan For Diabetic Patients
8) Watermelon Juice
One glass (240 ml) of watermelon juice contains 1.5 grams of protein, 1 gram of fiber, and 17.1 grams of carbohydrates. It is a rich source of Vitamin A and C.
Watermelon is rich in antioxidants and helps in reducing complications related to type 2 diabetes. It improves the functioning of the immune system, boosts metabolism and is also beneficial for the health of your skin.
Nutritional Value of Watermelon Juice (1 cup):
- Calories: 71
- Carbs: 17.97gm
- Protein: 1.45gm
- Fat: 0.36gm
- Fiber: 1gm
- Sodium: 2mg
- Vitamin C: 21% of DV
- Vitamin A: 7% of DV
- Calcium: 1% of DV
- Potassium: 6% of DV
- Iron: 3% of DV
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9) Mosambi juice
Mosambi (Mosambi) juice has a low glycemic index, so diabetic patients can consume it in limited quantities. Don’t add sugar to it. Also, take it with a diet rich in protein and healthy fats. Mosambi is rich in vitamin C and other powerful antioxidants. Fiber is also found in them, which makes it a perfect option for diabetics.
Nutritional Value of Mosambi Juice (100gm):
- Calories: 25 kcal
- Carbohydrate: 8.4 grams
- Dietary fiber: 0.4 grams
- Fat: 0.1 grams
- Potassium: 117 mg
- Calcium: 14 mg
- Phosphorus: 14 mg
- Iron: 0.9 mg
- Vitamin C: 30 mg
- Vitamin A: 50% of DV
- Beta Carotene: 30 μg
- Folate: 10 μg
Also Read: PCOS and Diabetes
10) Coconut water
One glass (240 ml) of coconut water contains 60 calories and 15 grams of carbohydrates. Coconut water is also a good source of calcium, potassium, phosphorus and magnesium.
Coconut water can lower your HbA1c (glycated hemoglobin) levels. Coconut also helps in reducing the complications of diabetes such as nerve damage or heart diseases. It balances electrolytes in the body and helps lower your blood pressure.
Nutritional Value of Coconut Water (100gm):
- Calories: 19
- Carbs: 3.7gm
- Protein: 0.7gm
- Fat: 0.2gm
- Fiber: 1.1gm
- Sodium: 105mg
- Potassium: 250mg
- Vitamin C: 4% of DV
- Calcium: 1% of DV
- Iron: 1% of DV
- Magnesium: 6% of DV
Consuming low calorie and the right amount of juice can make it diabetic friendly. To balance your nutrients while you drink the juice, have a balanced snack with it, such as a fruit or vegetable salad, a hard-boiled egg, or a handful of nuts.
Apart from this, you can also include apple and beetroot juice in your diabetic diet, but keep in mind the quantity.
Also Read: Nutritional Value of Cloves
Things to keep in mind
Although fruit juices are full of nutrients, take it in the right amount in moderation so that maximum benefits can be obtained from it.
Avoid consuming fruit juices available in the market as they contain sugar and preservatives which are not good for diabetes and cause sugar spikes.
Include fruit juices in your daily diet according to your carb count.
To prevent a sugar spike from juice, take it with a meal. Especially with a meal high in fiber, healthy fat or protein.
Add non-starchy vegetables to your juices. They are loaded with minerals, fiber, vitamins and phytochemicals. It also contains fewer calories and carbohydrates, which are important for a healthy diet.
Some non-starchy vegetables that you can add to your juice are:
Keep in mind to drink only fresh juice made at home and do not add any kind of sugar in it.
Drinking fruit juice without advice and in moderation in diabetes can increase your sugar level as side-effects. Therefore, after consulting a doctor, include them in your diet according to your needs.
Also Read: Can a Diabetic Eat Jaggery?
Fruit juices contain a fair amount of nutrition, but at the same time, their carb content and low fiber can increase your sugar levels, so choose the right fruit juice. Also, drink them with high-fiber food to maintain glucose balance. Diabetic people can drink spinach, bitter gourd, pomegranate, amla, tomato, carrot juice, herbal tea, coconut water etc. Nevertheless, do consult your nutritionist and control type 2 diabetes by including healthy juices in your diabetic diet.
How much bitter gourd juice can be consumed daily in diabetes?
It is recommended for diabetic patients to drink a glass of bitter gourd juice daily in the morning. This vegetable is rich in polypeptide-P which can prevent sudden rise in sugar levels. Ayurvedic practitioners recommend drinking at least 2 ml of thick bitter gourd juice mixed with water daily to lower sugar levels.
Can type 2 diabetes people drink fruit juices?
In diabetes, fruit juices can increase your sugar, so it is considered better to eat whole fruits than juices because they contain a lot of fiber which keeps the sugar level under control. Still, you can include some fruit juices in limited quantities in your diet.
Can we drink pomegranate juice in diabetes?
Pomegranate juice is a rich source of antioxidants and polyphenols. It is rich in essential micronutrients and has a low glycemic index, making it suitable for diabetics.
Can we drink fruit juice for diabetes?
Some fruit juices considered safe in diabetes are spinach, pomegranate, amla, bitter gourd, watermelon, tomato, carrot etc. By including them in your diet in the right amount, you can prevent your sugar level from increasing while getting nutrition. Still, eating whole fruit is a healthier option than juice.
https://healthmatch.io/type-2-diabetes/juice-for-diabetes-type-2Last 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.