Summers are here and we all know how refreshing lemons can be to beat the heat. Not just your summer drinks, the burst of citrusy freshness can liven up any meal, even the dullest of boiled veggies and salads. But did you? Lemons are also beneficial for people with diabetes? In this blog, we will discuss the health benefits of lemon and how to incorporate it in your diet.
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Why Is Lemon Recommended For A Person With Diabetes?
If you have diabetes, you can avail the following benefits by including lemon in your diet-
- Lowers blood sugar levels: Studies have shown a strong inverse relationship between the risk of diabetes and the level of vitamin C intake. Other citrus fruits also reduce the risk of developing diabetes, highlighting the importance of a diet rich in fresh produce.
- Regulates and aids heart health: Increasing fiber intake in the diet is an essential aspect of reducing the risk of cardiovascular disease for people living with diabetes. Lemons contain 2.4 grams of fiber in their flesh, which is about 9.6% DV. Fiber-rich foods are low on the glycemic index, making you feel fuller for longer, and preventing binge eating.
- Rich in potassium: Potassium helps to lower blood pressure levels and reduce the risk of heart attacks or strokes. Researchers have established that potassium helps to reduce the hardening of arteries due to excess calcium buildup. It also balances the adverse effects of high sodium in our diet.
- Helps in digestion and improves bowel movement: Acid reflux and gastroparesis are the two major digestive issues commonly faced by people with diabetes. Lemon water is said to be an ancient Ayurvedic remedy to look after such stomach issues. Consuming lemon water on an empty stomach stimulates muscular contractions, purging your system of toxins and looking after your overall stomach health.
- Meet nutrition requirements: Lemons are low-fat and low-calorie foods that are perfect to be relished as a salad dressing or by including them in some other way.
How Can You Incorporate Lemons In Your Diabetes Diet?
Lemon can be included in your daily diet in the following ways-
- Lemon juice or warm lemon water: Drinking warm water infused with lemon juice on an empty stomach aids metabolism and digestion.
- Low-calorie dressing for salads, substituting mayonnaise: You can use lemon juice and olive oil as a healthy salad dressing alternative to high-calorie mayonnaise.
- Season your grilled meat, fish, or poultry by adding a dash of lemon zest and juice: Lemon zest and juice add tanginess and flavor to grilled meat, fish, or poultry.
- Toss lemon juice in your steamed or roasted vegetables instead of some sauces: Lemon juice adds a bright and fresh flavor to vegetables and can replace high-calorie sauces.
What Precautions Should You Take While Consuming Lemons?
Moderation is the key when it comes to consuming lemon as with any natural remedy. You should keep the following things in mind before consuming lemons:
- Moderation is key when it comes to consuming lemon as with any natural remedy.
- Consuming too much lemon can lead to heartburn, diarrhoea, and mild nausea.
- Check for allergies before consuming lemon.
- The high acidity of lemon can erode tooth enamel.
- Lemon increases the risk of kidney stone formation for those at risk of calcium oxalate stone formation.
- If you are at risk of iron overload, it may be necessary to limit or avoid lemon as vitamin C can enhance iron absorption. It is important to seek your doctor’s advice in this matter.
In conclusion, lemons are a fantastic addition to your diabetes diet, providing numerous health benefits. Incorporate them into your diet in various ways to enjoy their refreshing taste while improving your overall health.
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