5 Awesome Benefits of Lemon for Diabetics You Need to Know!
Lemon with their delicious explosion of citrus freshness can cheer up any meal. But you may not think of them as a “food” as you would with a handful of nuts or some spinach. However, lemon juice and meat have more nutrient content than you can imagine. And some of these have benefits if you are diabetic. Why are lemons so good for diabetes ? Read on to find out.
1. Vitamin C in Lemons may Help Reduce Blood Glucose Levels:
Researchers have found a strong inverse relationship between the level of vitamin C in your body and your risk of diabetes. They also discovered that eating fruits and vegetables reduced the risk of developing diabetes to some extent, highlighting the importance of a diet rich in fresh produce. Thanks to its high content of vitamin C, which gives you almost 50% of the daily value (DV) of the vitamin, lemons are an ideal candidate to help increase your levels of this vitamin.
“Some research also points to the use of vitamin C along with medications such as metformin to help treat type 2 diabetes”.
In one study, researchers found that test subjects who took oral vitamin C along with metformin for a period of 12 weeks they saw a drop in fasting blood glucose levels and after meals and glycosylated hemoglobin (HbA1c). These are measures of how much you control your diabetes. Vitamin C supplements could have potential side effects if consumed in excessively large amounts, so it may be a good idea to stick to natural sources such as lemon juice.
2. Fiber Content Regulates Glucose and Reduces the Risk of Heart Problems:
Lemon contains 2.4 grams of fiber in its pulp, which is approximately 9.6% DV. For diabetics, the increase in fiber intake is important due to the high risk of cardiovascular disease. High fiber diets can improve glycemic control, reduce insulin requirements, lower triglyceride levels and even help you lose weight. Such diets can also help improve metabolic control of diabetics and even reduce blood pressure levels. Fiber-rich foods also tend to be lower in the glycemic index, causing your blood glucose levels to fluctuate less and making you feel full for longer, preventing binge eating.
3. Potassium in Lemons Also Fights Heart Problems:
Potassium can lower your blood pressure and reduce the risk of strokes and heart attacks – all problems that diabetics may be more susceptible to due to their condition. One possible explanation of its benefits for cardiovascular health is that it reduces hardening of the arteries (atherosclerosis) due to calcium accumulation. It also balances the effects of a high sodium diet, which many of us are guilty of having today due to the consumption of processed foods.
4. Ayurveda Recommends Warm Lemon Water to Aid Digestion:
As a diabetic, you need to keep your digestive system functioning well. Poorly controlled diabetes can affect other body systems, including the digestive system. Among other things, it can cause acid reflux and gastroparesis, which causes food to digest slowly and the stomach to empty more slowly than normal. Although there are medications to help speed up stomach emptying, lemon water can offer a more natural route. Ayurveda believes that there is a link between “love” or undigested food and toxins in the body and diabetes. Purging this “love” by modifying the diet and adopting lifestyle changes (such as increased activity) can help with the disease itself. You can start your metabolism with some warm water with lemon juice as soon as you wake up every morning. It helps stimulate muscle contractions to purge your toxin system and causes your digestion to start. If you have a weight problem, warm water along with lemon juice can also increase your metabolism, helping your body burn more calories during the day.
A warning here for anyone with diabetes is to start this lemon water regimen only after your doctor has administered it. If you find that it makes you feel bad or causes your sugar levels to drop suddenly, this is not something you should continue with.
5. Lemon is Also a Low-Calorie Ingredient to Meet Nutritional Needs:
As a diabetic, you may sometimes have difficulty finding ways to get your nutrition without consuming too much sugar, carbohydrates or calories. Lemon is one of those low-fat and calorie foods that you can freely eat as a salad dressing instead of sugary greasy mayonnaise or as a base for homemade lemonade instead of sugary soda. It may not seem like it, but lemons have many vitamins and minerals like most citrus fruits. The pulp of a 84 g lemon contains 44.5 mg of vitamin C (49.4% DV), 2.4 g of fiber (9.6% DV), 22 mg of calcium (1.7% DV), 116 mg of potassium (2.5% DV) and 9 mcg of folate (2.3% DV). You can even eat the lemon wedges in a salad – a whole fruit has 17 to 24 calories. Lemon contains 7.8 g of carbohydrates and 2 g of sugar. The juice of a lemon, on the other hand, only contains 3.3 g of carbohydrates, 1.2 g of sugar and 11 calories. Although it has virtually no fiber, it has 18.6 mg of vitamin C (20.7% DV), 10 mcg of folate (2.5% DV), 49 mg of potassium (1% DV). So go ahead and use the lemon in your food and drink, just for the love of its acid taste or for the health benefits it could offer.
How to Use Lemon in Your Diet?
Here are some ways you can use lemons in your diet. You will see that citrus fruits are very versatile and refresh any meal with its acid taste.
- Choose the simplest lemon juice or warm water with lemon.
- Low-calorie salad dressing instead of mayonnaise. Simply add a dash of olive oil, lemon juice, salt and pepper.
- Use it to season and flavor grilled meats, fish or poultry – it is much less caloric and virtually fat free compared to barbecue sauces.
- Mix steamed or roasted vegetables with lemon juice to get some flavor and without the caloric load that comes with other sauces.
Too Much Lemon can Cause Problems, so Don’t Throw it all Away
As with any natural remedy, lemon should also be taken in moderation , due to some potential side effects.
- Too much lemon can cause heartburn for some people although there is no scientific evidence to support this. Diarrhea and mild nausea have been associated with the consumption of vitamin C supplements, although the same may not result from lemons.
- A citrus allergy is also not uncommon, so do the test to see if you have no adverse reaction to juice or fruit.
- The acidic nature of lemon can also cause tooth enamel to erode, so if you are taking lemon regularly, rinse with water immediately afterwards or drink your diluted lemon juice.
- The consumption of high amounts of vitamin C has been linked to an increased risk of kidney stone formation in those at risk of calcium oxalate stone formation.
- Vitamin C increases iron absorption, so if you are at risk of iron overload (too much iron in the body), you may want to limit your intake or avoid lemons altogether, depending on what your doctor suggests. .
And last but not least, do not use lemon or lemon juice as a substitute for medication treatment that your doctor has prescribed.