Guide on Choosing Diabetes-Friendly Juices, Beverages this Summer

As the summer heat intensifies, we all seek refreshing drinks to stay hydrated and nourished. Juicing, the process of extracting juice from fruits and vegetables, has become a popular way to beat the heat while boosting our nutrient intake. However, for those managing diabetes, choosing the right juices becomes crucial due to their natural sugar content.

Dietitian Shweta J Panchal recently shared valuable insights on which fruit juices are suitable for people with diabetes and which ones to avoid. Here’s a breakdown:

What to Avoid

• Mango Juice: With a high Glycemic Index (GI) ranging from 50 to 56, mango juice is best avoided by diabetic individuals. While consuming mango fruit in moderation is acceptable, its juice can spike blood sugar levels.
• Watermelon Juice: Watermelon juice has a GI index of around 72, making it unsuitable for diabetics. Even if sugar levels are under control, moderation is key when consuming watermelon.
• Sugarcane Juice: Despite its popularity, sugarcane juice is not recommended for diabetics due to its high sugar content. Modern sedentary lifestyles make it challenging to metabolize such concentrated sugars effectively.

What to Enjoy

• Coconut Water: With a moderate GI index of 54, coconut water is a refreshing and hydrating option for summer. It offers numerous health benefits, including aiding in digestion and weight loss.
• Fruit Coolers: Opt for fruit coolers made with minimal fruit content, as recommended by Dietitian Panchal. These low-sugar options provide a refreshing way to stay hydrated without spiking blood sugar levels.
• Sabja Water: Basil seeds, or sabja, are a nutritious addition to summer drinks. Adding a dash of lemon juice to sabja water enhances its cooling properties and aids digestion.
• Buttermilk: Also known as chaas or lassi, buttermilk is light on the stomach and excellent for digestion. Adding salt and spices makes it a tasty and refreshing beverage.
• Nimbu Pani: Rich in Vitamin C, nimbu pani is a revitalizing drink perfect for summer. Spice it up with additional flavors for a refreshing twist.

Verdict

By making informed choices about juicing, individuals with diabetes can stay cool and hydrated while managing their condition effectively throughout the summer months.