{"id":14760,"date":"2024-03-13T00:00:53","date_gmt":"2024-03-13T00:00:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14760"},"modified":"2024-03-13T16:26:05","modified_gmt":"2024-03-13T16:26:05","slug":"lemons-and-diabetes-should-they-be-included-in-your-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/lemons-and-diabetes-should-they-be-included-in-your-diet\/","title":{"rendered":"Lemons and Diabetes: Should They Be Included in Your Diet?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><a>Overview<\/a><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/img.huffingtonpost.com\/asset\/5cd80df924000032007ac55f.jpeg?ops=1778_1000\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>Lemons\u00a0<\/strong>are rich in nutrients, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>vitamin A<\/strong><\/li><li><strong>vitamin C<\/strong><\/li><li><strong>potassium<\/strong><\/li><li><strong>calcium<\/strong><\/li><li><strong>magnesium<\/strong><\/li><\/ul>\n\n\n\n<p>One raw lemon without the peel\u00a0<strong>contains\u00a0<\/strong>around:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>29 calories<\/li><li>9 grams of carbohydrates<\/li><li>2.8 grams of dietary fiber<\/li><li>0.3 grams of fat<\/li><li>1.1 grams of protein<\/li><\/ul>\n\n\n\n<p>Despite these benefits, some foods still need to be eaten cautiously if you have diabetes. Are lemons one of them? Read on to learn how lemons can affect those living with diabetes and things to keep in mind.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Can people with diabetes eat lemons?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.india.com\/wp-content\/uploads\/2017\/05\/Lemon-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Yes, you can eat lemons if you have\u00a0<strong>diabetes<\/strong>. In fact, the\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/www.diabetes.org\/food-and-fitness\/food\/what-can-i-eat\/making-healthy-food-choices\/diabetes-superfoods.html\" target=\"_blank\">American Diabetes Association (ADA)<\/a>\u00a0lists lemons as a diabetes superfood.<\/p>\n\n\n\n<p>Oranges are also on the ADA superfood list. Although lemons and oranges have about the same amount of carbs, lemons have less sugar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Glycemic index and lemons<\/h2>\n\n\n\n<p>Glycemic index (GI)\u00a0is an indication of how a food affects blood sugar levels. It\u2019s measured on a scale from 0 to 100, with 100 being pure glucose. The higher the GI in a food, the larger the blood sugar spike.<\/p>\n\n\n\n<p>Lemon juice, when consumed along with a food with a high GI, can&nbsp;<a href=\"https:\/\/www.health.harvard.edu\/blog\/use-glycemic-index-to-help-control-blood-sugar-201208135154\" target=\"_blank\" rel=\"noreferrer noopener\">slow the conversion<\/a>&nbsp;of starch to sugar, thus lowering the food\u2019s GI.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Citrus fruit fiber and blood sugar<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/59575625.cms\" alt=\"\"\/><\/figure>\n\n\n\n<p>Although easier to do with grapefruit and oranges than lemons and limes, it\u2019s better to eat the whole fruit as opposed to just drinking the juice.<\/p>\n\n\n\n<p>When you eat the fruit, you get the benefits of the fruit\u2019s fiber.\u00a0<strong>Soluble fiber<\/strong>\u00a0can slow the absorption of sugar into your bloodstream, which can help\u00a0stabilize blood sugar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Citrus and obesity<\/h2>\n\n\n\n<p>According to a\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.mdpi.com\/1422-0067\/14\/12\/23736\/htm\" target=\"_blank\">2013 study<\/a>, the bioactive components of citrus fruits could contribute to the prevention and treatment of\u00a0<strong>obesity<\/strong>.<\/p>\n\n\n\n<p>People with obesity are more likely to develop diabetes because there\u2019s added pressure on the body\u2019s ability to properly use\u00a0insulin\u00a0to control blood sugar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamin C and diabetes<\/h2>\n\n\n\n<p>Although more research is needed, evidence suggests that vitamin C might have a positive impact on diabetes. Here\u2019s what the research says:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>A small\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18160753\" target=\"_blank\">2007 study<\/a>\u00a0found that taking 1,000 milligrams of vitamin C for six weeks may help reduce the risk of type 2 diabetes complications by decreasing blood sugar and lipid levels.<\/li><li>A\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.dovepress.com\/effects-of-vitamins-c-and-d-in-type-2-diabetes-mellitus-peer-reviewed-fulltext-article-NDS\" target=\"_blank\">2014 study<\/a>\u00a0found that the need for vitamin C supplementation may be greater in people with diabetes.<\/li><li>A\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0163571\" target=\"_blank\">2016 study<\/a> suggested that dietary vitamin C intake can play a protective role in the development of type 2 diabetes.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Side effects of lemons<\/h2>\n\n\n\n<p>Although lemons have many health benefits, there are some things to keep in mind:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lemon juice is acidic and can\u00a0erode tooth enamel.<\/li><li>Lemon can trigger\u00a0<strong>heartburn<\/strong>.<\/li><li>Lemon is a natural\u00a0<strong>diuretic<\/strong>.<\/li><li>Lemon peel contains oxalates, which in excess can lead to\u00a0calcium oxalate kidney stones.<\/li><\/ul>\n\n\n\n<p>If you\u2019re experiencing any mild negative side effects, limit or avoid your consumption of lemons and lemon juice. See your doctor for any severe side effects, like kidney stones.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Takeaway<\/h2>\n\n\n\n<p>With high amounts of vitamin C and soluble fiber, plus a low GI, lemons can have a place in your diet, whether you have diabetes or not.<\/p>\n\n\n\n<p>If you have diabetes and are considering increasing your intake of lemon, talk to your doctor or dietician to make sure it\u2019s a good decision for your current condition.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Overview Lemons\u00a0are rich in nutrients, including: vitamin A vitamin C potassium calcium magnesium One raw lemon without the peel\u00a0contains\u00a0around: 29 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