Fresh fruits are often considered to be one of the most important elements of our daily diets. They provide all the necessary vitamins and minerals and provide the body with the much-required antioxidants. Fruits, no matter how nutritious they happen to be, also contain a hearty amount of natural glucose. Release of this glucose into the bloodstream can also lead to spikes of the blood sugar level that is not desirable for people suffering from diabetes. Hence, people who are suffering from diabetes must be very careful of the things they eat. This is also applicable to the fruits they eat. Orange is known to be a very healthy fruit considering the fact that it is rich in Vitamin C and anti-oxidants. However, it has often been a question as to whether orange is safe for people with blood sugar and the effects of orange on the blood sugar levels. This will be discussed in details in this article.
Effects of Oranges on Blood Sugar
The American Diabetes Association has opined that various citrus fruits that are high in vitamin C and fiber content are superfoods for the condition of high blood sugar.
Hence, a fruit like orange that are rich in vitamin C, fiber, potassium, and folate happens to be a really healthy choice for the condition of blood sugar.(1) The fiber content in oranges happens to be particularly high. Hence, digesting orangeand breaking it down takes a considerable amount of time. This is why the release of sugar into the blood stream is slow and steady. This enables the blood sugar to remain steady for a longer period and there is no sudden spike of blood sugar levels soon after eating. The glycemic index of oranges happens to be around 43 which are considerably low. This is why oranges are highly prescribed for patients who are suffering from high blood sugar.(1) However, this is a fruit must be consumed in its whole form and not as a juice. Consumption of orange juice will make you miss much of the fiber which is one of the most important elements that controls the quick release of sugar into the bloodstream. Thus, consumption of orange juice can lead to a quick spike of the blood sugar level.
Type 2 diabetes can be controlled in an effective manner with the intake of oranges. It has been seen that oranges contain hesperidins, naringin that acts against diabetes. It has been observed that consumption of citrus fruits can help to prevent 20 to 30% of the diabetic cases and also reduce the risk of diabtes related health complications.(1)
Oranges are however not devoid of natural sucrose. This means that if you have too much of orange at any given point of time, then there is a chance that your blood sugar may spike up. The fiber content in the orange is one of the elemental aspects that control the process of release of the natural glucose into your bloodstream. Once again, whether your orange intake spikes your blood sugar level or not depends upon the amount of orange you consume. Hence, try to avoid juice as this is how you happen to have the extracts of two or more oranges at a single point. Make it a point to have a small orange in its fruit form.
As a closing note, it can be said that oranges, when consumed in its natural form and in a limited quantity, can be quite beneficial for controlling high blood sugar. The natural nutritive elements present in it can prove to be effective and beneficial in the management of the condition. However, you need to balance your diet and also the intake of oranges by taking it at a moderate level.