Is it safe for diabetics to drink fruit juice? Know the Rules
Fruit juice contains various important nutrients for the body. However, because of its high sugar content, this drink has the risk of increasing blood sugar. So, can diabetics drink fruit juice? Check out the following explanation.
Can Diabetics Drink Fruit Juice?
Diabetics (diabetics) need to pay attention to the food and drinks consumed daily. This is done to keep blood sugar levels stable.
One type of intake that must be limited is sweet food or drink, for example fruit juice. Even though it contains a number of important nutrients for the body, in fact, juice is a drink that is not recommended for consumption by diabetics.
Besides containing fiber and calcium, fruit juice also contains fructose in it. Fructose is the main sugar found in fruit.
The amount of fructose in this drink is known to be higher than the amount of sugar tolerance for diabetics. So, drinking fruit juice for diabetics has the risk of significantly increasing blood sugar levels.
In addition, fruit that is processed by juice has the risk of losing its fiber content. In fact, soluble fiber can help the digestive system run smoothly and prevent blood sugar spikes quickly.
Also Read: 10 Fruits with a Low Glycemic Index, Suitable for Diabetics
It doesn’t stop there, if the fruit you juice has a high glycemic index (GI), the risk of soaring blood sugar can also increase. The glycemic index is an indicator to measure how fast or slow a food increases a person’s blood sugar level.
Instead of drinking fruit juice, diabetics are more encouraged to consume fruit directly.
Research published in journals The BMJ reported that consumption of whole fruit, such as blueberries, apples, and grapes, can reduce the risk of type 2 diabetes. Conversely, frequent drinking of fruit juice is associated with an increased risk of diabetes.
Rules for Drinking Fruit Juice for Diabetics
Even though it is not recommended, it does not mean that fruit juice for diabetics is prohibited. The reason is, this one drink provides the same variety of micronutrients as whole fruit.
In order to get the optimal benefits of drinking juice, there are several tips that can be done, including:
1. Choose the Right Fruit
Good fruit for diabetes should contain low carbohydrates and calories, and be rich in fiber. Some of the fruits to choose from include:
- Berries, such as blueberries and strawberries.
2. Avoid Adding Sugar or Sweetener
The way to make juice for diabetes that is safe is not to add sugar or sweeteners. This action is taken to prevent a drastic increase in sugar levels in the body.
Even without added sugar, fruit juice already contains fructose, so it is still at risk of increasing blood sugar levels.
3. Choose Vegetable Juice Alternatives
One way to consume fruit juice for diabetes that is safe can be combined with vegetables. Choose the type of vegetables that do not have a big impact on increasing blood sugar.
Some vegetables that are good for diabetes include:
Also Read: 11 Healthy Snack Options for Diabetics
4. Homemade Juices
Most packaged fruit juices are already flavored with sweeteners and fruit flavours. Of course, this can endanger the health conditions of people with diabetes.
Therefore, to keep your sugar intake under control, avoid consuming packaged fruit juices. Instead, make your own juice at home and avoid added sugar.
5. Limit consumption
Tips that are no less important so that consumption of fruit juice for diabetes remains safe is to limit consumption. You can drink around 118-236 ml of juice per day.
Now,, that’s an explanation of the safety level of fruit juice for diabetics. If you want your blood sugar to stay under control while drinking it, be sure to pay attention to the tips mentioned above, okay!
- Anonymous. 2022. What Fruit Juice Can People With Diabetes Drink? https://www.diabetes.co.uk/food/juice-and-diabetes.html. (Accessed January 11, 2023).
- Bucklin, Stephanie. 2017. Is Juicing a Good Idea if You’re Managing Type 2 Diabetes? https://www.everydayhealth.com/type-2-diabetes/diet/juicing-diabetes-it-good-idea/. (Accessed January 11, 2023).
- Chen, Chunye, et al. 2016. Therapeutic Effects of Soluble Dietary Fiber Consumption on Type 2 Diabetes Mellitus. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4950069/. (Accessed January 11, 2023).
- Masters, Maria. 2022. 8 Best Fruits for a Diabetes-Friendly Diet. https://www.everydayhealth.com/type-2-diabetes/best-fruits-for-diabetes/. (Accessed January 11, 2023).
- Muraki, Isao, et al. 2013. Fruit Consumption and Risk of Type 2 Diabetes: Results from Three Prospective Longitudinal Cohort Studies. https://www.bmj.com/content/347/bmj.f5001. (Accessed January 11, 2023).
- Patel, Hiral. 202. Fruit Juices For Diabetes – Yes or No? https://www.healthifyme.com/blog/fruit-juices-for-diabetes/. (Accessed January 11, 2023).
DoctorHealthy | © 2023 PT Media Kesehatan Indonesia. Copyright Protected