Is Oranges Good for Diabetes? (Expert Answer)

Short Answer: Oranges are good for diabetes. Because they have vitamin C, fiber, and antioxidants and they can improve your insulin sensitivity, regulate your blood glucose levels, and prevent or reduce the complications of diabetes.

Diabetes is a condition that affects your pancreas and blood sugar levels.

In diabetes, your body either does not produce enough insulin or does not use it properly.

Insulin is a hormone that helps your cells absorb glucose from the blood and use it for energy.

This can lead to various health problems, such as nerve damage, kidney disease, eye problems, and heart disease.

One of the key factors in managing diabetes is diet.

What you consume can affect your blood glucose levels, which can impact your diabetes symptoms and overall health.

To effectively manage diabetes, you should consume fiber-rich foods like whole grains, beans, and vegetables and avoid refined carbohydrates like white bread, pasta, and sweets.

Now, oranges are a type of citrus fruit that have a sweet and tangy flavor.

People usually eat them raw, peeled, or sliced, or drink their juice.

Oranges are good for diabetes because they contain vitamin C, fiber, and antioxidants.

Vitamin C can support your immune system and protect your cells from oxidative stress.

Fiber can slow down the digestion and absorption of carbohydrates and help regulate your blood glucose levels.

Antioxidants can fight inflammation and prevent or reduce the complications of diabetes.

One medium orange can give you about 70 mg of vitamin C (78% of your daily needs), 4 g of fiber (14% of your daily needs), and 87 mg of potassium (2% of your daily needs).

Vitamin C can positively affect diabetes by improving your insulin sensitivity and lowering your blood pressure.

Fiber can positively affect diabetes by reducing your postprandial glucose and insulin spikes and lowering your cholesterol levels.

Potassium can positively affect diabetes by balancing your electrolytes and preventing fluid retention.

Furthermore, oranges are a low glycemic index (GI) food and low GI foods are good for diabetes.

Because, low GI foods cause a gradual and steady rise in your blood glucose levels, rather than a sharp and sudden spike.

You can eat one or two oranges per day safely.

More than that can cause diarrhea, stomach upset, or acid reflux.

Also, you shouldn’t drink orange juice if you have diabetes to prevent hyperglycemia.

Because, orange juice has more sugar and less fiber than whole oranges and can raise your blood glucose levels quickly.

You can buy fresh oranges in your local market or can order them online.

Always choose oranges that are firm, heavy, and bright in color.

Because, these indicate that they are ripe, juicy, and rich in nutrients.

You can store them in a cool and dry place for up to two weeks or in the refrigerator for up to two months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing diabetes effectively.

I always recommend my diabetes patients to follow a diabetes-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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