Having pomegranates may help reduce post-meal sugar spikes in people with diabetes, according to a recently published meta-analysis. This is because a phytochemical called punicalagin in pomegranates inhibits the action of an enzyme that breaks down foods and releases glucose into the bloodstream. Other phytochemicals in pomegranate such as polyphenols, flavonoids and terpenoids are also known to reduce oxidative stress and inflammation.
The meta-analysis, conducted by researchers at University of California, Los Angeles (UCLA) and published in Science Direct, showed that “a single dose of pomegranate juice intake reduced fasting glucose and increased insulin in young healthy subjects.” Dr Anoop Misra, Chairman of Fortis C-Doc Hospital for Diabetes and Allied Sciences, talks about how the fruit can be accommodated in a diabetic diet.
How does pomegranate help in diabetes management?
There have been a lot of studies on the effects of pomegranate on diabetes, heart disease and even cancers — not all of them conclusive. This study was aimed at finding out what existing evidence says. And, it does show a modest effect on keeping blood sugar spikes after meals in check. This is because of the action of punicalagin that allows for slower release of sugars into the blood after a meal.
However, this does not mean that every person with diabetes should start consuming pomegranates. This study points towards certain benefits. And since it is not a very commonly consumed fruit, people may choose to include it as one of the fruits in their diet. But all fruits come with some restrictions for those with diabetes.
Is there a limit to how much fruit a person with diabetes can consume?
Fruits contain natural sugars and should not be consumed excessively. How much fruit one can consume will depend on their control of blood sugar levels and their own disposition — some people experience higher sugar spikes with certain fruits. In general, anyone who has their diabetes under control can consume two portions of fruits a day. For people who have uncontrolled diabetes, fruits should be restricted to one portion or less in a day. It is good to include seasonal fruits.
Are there other fruits that one can consume?
There are studies that show benefits of blueberries for diabetes as well. But they are not local and can be expensive. Instead, people could consume other berries such as jamun. We are also gathering evidence on the impact of mangoes.
Can fruits be consumed at night?
There is nothing against eating fruits at night. In fact, we do recommend it to some of our patients. We tell those who are likely to experience a hypoglycemic episode at night to have a glass of milk and some almonds before going to bed. But many do not like to have milk, so we recommend fruit instead. Having fruits as a snack in between meals, say at 11 am and 5 pm, is the best.
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First uploaded on: 05-01-2024 at 17:38 IST
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
