Lemon Juice, the Diabetic Superfood
The thirst quencher beloved of diet gurus and sweaty dudes alike, lemon juice has something to offer everyone, especially diabetics. This zesty, refreshing beverage needs no sugar to perk up your taste buds, which is why it makes a great alternative to the usual heavily sugared cola or juice.
But this is just one of the reasons it comes so highly recommended by health experts. Read on to discover the amazing benefits packed into this simple, everyday juice.
Lemon Juice Benefits
1. Blood Sugar Regulator
Lemon juice’s low Glycemic Index—the rate at which foods affect blood sugar levels, ranked from 0 to 100, with 100 being pure glucose— has been shown to prevent spikes, which is why having this drink with your meals is a good way to balance out the effect of the carbohydrates you consume.
As a matter of fact, the American Diabetes Association (ADA) has included lemons in their diabetes superfood list, for its low effect on blood glucose.
2. High in Vitamin C
Another factor that makes lemon juice a good anti-diabetic drink is its high Vitamin C level. Studies show that Vitamin C has the ability to proceed users from developing Type 2 diabetes, as well as reducing the risk of complications from type 2 diabetes. It also helps decrease lipid and blood sugar levels. It should be noted that diabetics have a higher need for Vitamin C than non-diabetics.
3. Anti-obesity Food
There have been several studies to research the effect of citrus fruits on obesity and lemon juice scores high for its bioactive elements that contribute to preventing and treating obesity.
This is why a glass of warm water with lemon juice has become the go-to decoction for weight watchers across the world.
4. Hydrating Agent
Breaking down and eliminating excess blood sugar requires a lot of water—which is why diabetics tend to sweat, urinate and consume water excessively. Unfortunately, this process also leaves them vulnerable to dehydration.
Lemon juice helps prevent this through its low calorie and carb content, which helps sustain slow glucose release into the bloodstream, making it the best all-around drink for diabetics
5. Heart-healthy Properties
Lemons contain a high proportion of soluble fibers. Soluble fibers are known to break down slowly, reducing the rate at which sugar can enter the bloodstream. Soluble filers help regulate cholesterol and normalize blood pressure.
How to Consume Lemon Juice
For best results, lemon juice should be freshly squeezed into a glass of water and drunk unsweetened on an empty stomach. This ensures the high bioavailability of its various elements, so you get the maximum benefit from the simple yet powerful drink.
Precautions
Despite its many health benefits, there are some possible side effects that one should watch out for, and avoid drinking it—or reduce consumption.
- Lemon juice is acidic in nature, so having it in excess can harm your dental enamel
- Overconsumption of lemon juice can cause dyspepsia
- Lemons have diuretic properties—increased urination—which can lead to dehydration, sodium loss, headaches, and muscle cramps.
- If you are prone to kidney stones, you should avoid lemon juice as it is high in oxalates—foods rich in calcium oxalates are a primary source of kidney stones
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