Orange, although considered a lonely fruit, is chosen by many as their favorite flavored fruit. It is definitely one of the best sources of Vitamin C and let’s read about orange and diabetes.
“Embrace your inner Orange.”
Table showing nutritional facts of 100g of orange
|Carbohydrates||12g (9g sugar & 2.4g fibers)||4% (39% & 9%)|
Glycemic index and Glycemic load (Orange and Diabetes)
Glycemic index of orange is 45 (within the lower range of GI).
The glycemic load of 100g of orange is 45*12/100 = 5.4, it’s good, isn’t it?
You can increase the orange serving size from 100g to 150g. However, beware of excessive micronutrients.
Vitamin C 88% of RDA | An experimental study suggests that vitamin C supplementation of 1000mg per day for 6 weeks can cause reduction in blood sugar and lipid levels along with insulin. However, the supplemental dose is almost 17 times the RDA, but increasing the dietary vitamin C intake can help reduce the supplemental dose. Also, as you can see, vitamin C will also help to prevent dyslipidemia which is commonly seen among diabetics.
Vitamin B6 5% of RDA | Deficiency of vitamin B6 leads to reduction in circulating levels of insulin mainly caused by deficiency induced degenerative changes in the beta cells of pancreas which are the insulin secreting cells of the pancreas.
Vitamin A 4% of RDA | The role of vitamin A in type 2 diabetes is still under review. However, there are 3 possible mechanisms by which vitamin A can be beneficial. These include its antioxidant property, its property to lower insulin resistance and thirdly, it ability to mediate insulin release.
Calcium 4% of RDA | An article published in Diabetes Care journal concluded that calcium and vitamin D weaken the increase in blood sugar levels and level of insulin resistance. However, it also mentioned that this hypothesis further evaluation for confirmation.
What is your opinion about orange and diabetes? Please comment below…