Pomegranate, as we all know, is the fruit of hundred seeds. It is the fruit which resembles the shape of tooth but pleasures the lady between the 32 dentures. Let’s see what pomegranate and diabetes have for each other…
“If every seed grew, there’d be no room in the world for anything but pomegranate trees.”
Table showing nutritional facts of 100g of pomegranate
|Carbohydrates||19g (of which 14g sugar)||6%|
Glycemic index and Glycemic load (Pomegranate and Diabetes)
Pomegranate is a medium GI fruit with its glycemic index valued at 67. It will raise blood glucose levels faster than low GI fruits such as strawberries and slower than high GI fruits such as Watermelon or Mango.
The glycemic load of 100g of pomegranate stands at 67*19/100 = 12.73 which is again in medium range. However, since we can control the glycemic load by adjusting the serving size, it is recommended to cut down the serving size of pomegranate from 100g to 67g at a time.
67g of pomegranate will have glycemic load of 8.5 which is within the low range of GL. Thus, to have cordial relationship between pomegranate and diabetes, you need to adjust with the quantity.
Proteins and Fats
The amount of proteins and fats, even saturated fats in pomegranate is not significant enough to have any effect on the body, unless eaten in ridiculously large amount.
Vitamin C 17% 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.
Magnesium 3% of RDA | Please read this article to know the benefits of Magnesium for diabetes affected individuals.
Other: Iron and Calcium
Pomegranate and diabetes, what do you think? Comment your opinion below…