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Pomegranate for Diabetes – Advantages and Precautions

Pomegranates, the native fruit from the Center East, are recognized for his or her distinctive sweet-tart flavour and vibrant pink color. Pomegranates include important vitamins resembling nutritional vitamins C, Ok, and potassium. Additionally they include antioxidants that assist defend cells from harm brought on by free radicals.

Based on analysis, pomegranates could supply a number of potential well being advantages. These advantages embody lowering irritation, reducing blood stress, and enhancing levels of cholesterol.

Along with being eaten recent, one may also use them in numerous dishes, together with salads, smoothies, and sauces.

The identical analysis additionally means that pomegranate could have potential well being advantages for individuals with diabetes, resembling enhancing blood sugar management and lowering the danger of coronary heart illness.

Pomegranates are supply of fibre, nutritional vitamins, and minerals and are low in energy and carbohydrates. Nonetheless, together with pomegranates in a diabetes-friendly weight-reduction plan is likely to be difficult. 

This text explains the impact of pomegranates on blood sugar ranges.

Dietary Worth of Pomegranates

Total, pomegranates are nutritious fruit that one can take pleasure in in numerous methods. Based on USDA, 100 grams of pomegranates include the next vitamins.

  • Power: 83kCal
  • Protein: 1.67g
  • Carbohydrate: 18.7g
  • Fibre: 4g
  • Sugars: 13.7g
  • Calcium: 10mg
  • Potassium: 236mg
  • Vitamin C: 10.2mg
  • Vitamin Ok: 16.4µg

Pomegranates are wealthy in vitamins that may promote good well being. It comprises

  • Vitamin C, which helps a wholesome immune system and maintains wholesome pores and skin, blood vessels, and bones
  • Vitamin Ok, which is critical for blood clotting and powerful bones
  • Potassium, which helps regulate blood stress and ensures correct coronary heart and muscle perform
  • Fibre, which aids in digestion and will decrease levels of cholesterol
  • Antioxidants, which can defend cells from harm brought on by free radicals

Is Pomegranate Good for Diabetes Sufferers?

Pomegranates have a low glycemic index (GI), that means they’ve a low impact on blood sugar ranges. If you eat meals with a low GI, they’re absorbed into the bloodstream slowly, leading to a regulated rise in blood sugar.

As well as, pomegranate is a low glycemic load fruit. It implies that pomegranates have a comparatively small impression on blood sugar ranges, though they include some carbohydrates.

Together with a wide range of low to average GI meals in your weight-reduction plan is advisable to assist keep steady blood sugar ranges. It may be essential for individuals with diabetes, who should fastidiously handle their blood sugar ranges to forestall issues.

Pomegranates is usually a good selection as a part of a nutritious diet as a result of they supply a spread of vitamins and have a average impact on blood sugar.

Some analysis means that pomegranates could assist cut back irritation and enhance blood sugar management in individuals with diabetes. For instance, in a single research, pomegranate juice considerably lowered blood sugar ranges in individuals with kind 2 diabetes.

It is very important keep in mind that pomegranates are nonetheless a supply of carbohydrates and might have an effect on blood sugar ranges.

Individuals with diabetes needs to be aware of their consumption of pomegranates and monitor their blood sugar ranges carefully in the event that they select to include them into their weight-reduction plan. It’s all the time a good suggestion to seek the advice of a healthcare supplier earlier than making any vital adjustments to your weight-reduction plan.

Pomegranates – Advantages for Diabetes Sufferers

Low Glycemic Index

As talked about above, pomegranates have a low-glycemic index. Meaning pomegranates don’t result in a sudden spike in blood sugar. As an alternative, the physique absorbs it slowly and doesn’t trigger vital sugar spikes.

Excessive Fibre Content material

With 100 grams containing round 4 grams of fibre, pomegranate is a superb supply of fibre. This fibre is helpful for these with diabetes, because it doesn’t trigger a spike in blood sugar like different carbohydrates. 

Based on the Centre for Illness Management and Prevention (CDC), fibre can be useful for weight reduction and coronary heart well being. 


Pomegranate is a wealthy supply of antioxidants, together with polyphenols and flavonoids, which provide a wide range of well being advantages. 

Analysis has urged that pomegranate extract assist handle diabetes due to the anti-inflammatory and antioxidant properties of pomegranate, which may help defend cells from oxidative harm.

The antioxidants and different vitamins in pomegranate can profit total well being, together with coronary heart well being. Individuals with diabetes are at an elevated threat for coronary heart illness. So incorporating pomegranate into their weight-reduction plan could assist to scale back this threat.

Low Energy

Pomegranates, with solely 83 energy per 100 grams, are a wonderful possibility for individuals with diabetes. These low-calorie meals may help regulate blood sugar ranges whereas offering different advantages.


Analysis means that potassium helps regulate blood stress and assist wholesome coronary heart perform. Since individuals with diabetes are at an elevated threat for coronary heart illness, consuming meals that include potassium may help enhance their total well being.


Pomegranates include polyphenols. Research say polyphenols are plant compounds that enhance insulin sensitivity and cut back irritation. It may be useful for these with diabetes, as it may possibly assist to manage their blood sugar ranges.

The HealthifyMe Word

A number of research have urged the potential well being advantages of pomegranates for individuals with diabetes. These advantages embody decreased irritation and improved blood sugar management. Nonetheless, it’s necessary to notice that pomegranates are nonetheless a supply of carbohydrates and might have an effect on blood sugar ranges. Thus, these with diabetes needs to be aware of their consumption and monitor their blood sugar ranges in the event that they select to include pomegranates into their weight-reduction plan. Earlier than making any dietary adjustments, seek the advice of a registered nutritionist at HealthifyMe.

Methods to Incorporate Pomegranates in a Diabetes Pleasant Food plan

Listed here are a number of methods to include pomegranates right into a diabetes-friendly weight-reduction plan:

Add Pomegranate Seeds to Salads

For a scrumptious and nutritious salad, strive including pomegranate seeds! The candy and tart flavour of the seeds will improve the style of your salad, whereas the colourful color will add a pop of color to your plate.

Combine them with different recent, wholesome elements like spinach, cherry tomatoes, and bell peppers to create a vibrant and flavourful meal.

Make a Pomegranate Raita 

For a singular tackle the basic Indian condiment Raita, combine yoghurt with spices and add some pomegranate seeds for a refreshing flavour.

Add Pomegranate Seeds to Smoothies

For a scrumptious and nutritious smoothie, contemplate including pomegranate seeds. This fruit is wealthy in antioxidants and a terrific supply of fibre and nutritional vitamins.

Mix pomegranate seeds with different diabetes-friendly elements resembling berries, leafy greens, and protein-rich yoghurt for a flavorful and wholesome drink. 

Make a Pomegranate Chutney

Create a tasty chutney by combining pomegranate seeds, spices of your alternative, and vinegar in a blender.

Prepare dinner the combination over low warmth for round 10 minutes whereas stirring it often. Add salt to attain the specified flavour, and benefit from the selfmade condiment!

Use Pomegranate Juice in Marinades

Incorporating pomegranate juice into marinades is a good way so as to add flavour with out the extreme sugar in lots of store-bought marinades.

As well as, pomegranate juice can create scrumptious and nutritious marinades for meats and greens.

The HealthifyMe Word

If you wish to incorporate pomegranates into your weight-reduction plan, one of the best ways to take action is to take pleasure in them recent. This manner, you’ll be able to reap all the well being advantages they provide. First, nevertheless, taking note of portion sizes and often monitoring your blood sugar ranges is significant to make sure they’re in management.


The pomegranate is a nutrient-rich fruit with potential well being advantages for individuals with diabetes. The advantages embody reducing blood sugar ranges and enhancing insulin sensitivity. Pomegranate juice is a well-liked drink made out of fruit and can also supply these advantages. 

It’s important to be aware that fruit and juice each include sugar and carbohydrates and needs to be consumed as a part of a balanced weight-reduction plan. Individuals with diabetes ought to communicate to a healthcare supplier or registered dietitian earlier than making any adjustments to their weight-reduction plan.

Ceaselessly Requested Questions

Q. Does pomegranate increase blood sugar?

A. No, pomegranate doesn’t increase blood sugar if consumed carefully.  Research have proven that pomegranate has a hypoglycemic impact and will even assist to scale back blood sugar ranges. Therefore, it’s secure for individuals with diabetes to devour pomegranates in restricted portions. 

Q. How a lot pomegranate can a diabetic eat?

A. A diabetic’s blood sugar management, medicine routine, and different components affect the quantity of pomegranate they’ll safely devour. Specialists usually advise that individuals with diabetes restrict their fruit consumption to 1-2 servings day by day, with a serving measurement of roughly 1/2 cup of pomegranate seeds. For extra data, one ought to seek the advice of a healthcare supplier.

Q. Is pomegranate OK for diabetics?

A. Pomegranate can usually be a secure possibility for individuals with diabetes to devour. Nonetheless, as a result of carbohydrates and pure sugars current within the fruit, it’s best to eat it carefully. One ought to devour pomegranate juice in small portions because it comprises the next focus of carbohydrates. It’s best to seek the advice of a registered nutritionist earlier than making any adjustments to 1’s weight-reduction plan.

Q. Is pomegranate juice stuffed with sugar?

A. No, pure pomegranate juice doesn’t have a considerable amount of sugar. It does include some pure sugar, however it’s not overly candy. Pomegranate juice is an efficient supply of nutritional vitamins and minerals, which may help cut back the danger of sure illnesses and assist promote good well being.

Q. Can Kind 2 diabetics eat pomegranate seeds?

A. Kind 2 diabetics can take pleasure in pomegranate seeds as a part of a balanced weight-reduction plan. The seeds are supply of fibre and antioxidants, which may help enhance blood sugar ranges and cut back irritation. They’re additionally low in sugar and are a low glycemic index meals, making them a sensible alternative. Nonetheless, diabetics have to be aware of their portion measurement and monitor their blood sugar ranges. If mandatory, they need to seek the advice of with a registered nutritionist.

Q. What occurs if I eat pomegranate day-after-day?

A. Incorporating pomegranates into your day by day routine can have quite a few optimistic well being advantages. The fruit is wealthy in antioxidants, nutritional vitamins, fibre, potassium, and iron, which may help cut back the danger of sure illnesses, enhance digestion, and enhance your coronary heart well being. Nonetheless, it’s important to keep in mind that an excessive amount of of something can hurt your well being, so devour pomegranates carefully.

The Analysis Sources

1. Zarfeshany A, Asgary S, Javanmard SH. Potent well being results of pomegranate. Adv Biomed Res. 2014 Mar 25;3:100. Doi: 10.4103/2277-9175.129371. PMID: 24800189; PMCID: PMC4007340.

2. The U S Division of Agriculture

3. Glycemic Index Information

4. Banihani S, Swedan S, Alguraan Z. Pomegranate and kind 2 diabetes. Nutr Res. 2013 Might;33(5):341-8. doi: 10.1016/j.nutres.2013.03.003. Epub 2013 Apr 15. PMID: 23684435.

5. Nemati, S., Tadibi, V. & Hoseini, R. Pomegranate juice consumption enhances the results of cardio coaching on insulin resistance and liver enzymes in kind 2 diabetic males: a single-blind managed trial. BMC Nutr 8, 48 (2022).

6. The Centre for Illness Management and Prevention content=Healthpercent20Benefitspercent20ofpercent20Fiber,Controlpercent20yourpercent20bloodpercent20sugar.

7.   Amri, Z., Ben Khedher, M.R., Zaibi, M.S. et al. Anti-diabetic results of pomegranate extracts in long-term excessive fructose-fat fed rats. Clin Phytosci 6, 55 (2020).

8. Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP. Impact of elevated potassium consumption on cardiovascular threat components and illness: systematic overview and meta-analyses. BMJ. 2013 Apr 3;346:f1378. Doi: 10.1136/BMJ.f1378. PMID: 23558164; PMCID: PMC4816263.

9. Aryaeian N, Sedehi SK, Arablou T. Polyphenols and their results on diabetes administration: A overview. Med J Islam Repub Iran. 2017 Dec 26;31:134. doi: 10.14196/mjiri.31.134. PMID: 29951434; PMCID: PMC6014790.

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