Your diet is an important part of managing your blood sugar level with diabetes. Regardless of what diabetic diet your doctor recommends, fruit remains an important source of natural sugars, dietary fiber, vitamins and minerals. The American Diabetes Association encourages inclusion of oranges in all diabetic diets, designating this fruit as one of its top 10 "diabetes superfoods."
Carbohydrates and Glycemic Index
Having diabetes does not mean you need to exclude all carbohydrates from your diet. Your body requires carbohydrates to produce energy. Diabetic diet plans encourage healthful sources carbohydrates, such as fruit, vegetables and whole grains, and the avoidance of added sugars in processed foods. Oranges contain approximately 11 g of carbohydrates in a small fruit and 22 g in a large. Oranges are a low glycemic index food, with a rating of 33 to 51, depending on the variety. A low glycemic index rating indicates that the carbohydrates in oranges do not cause a significant rise in your blood sugar level.
Antioxidants
One reason oranges are designated as a diabetic superfood is because they contain high concentrations of several antioxidants, including vitamins C, A and E, alpha and beta carotene and lutein. Antioxidant vitamins and chemicals from oranges and other fruits and vegetables help protect your body from a form of chemical damage called oxidative stress, which may contribute to the development of heart disease, stroke and certain cancers. A diet rich in antioxidants is especially important if you have diabetes because the condition increases your risk of heart disease and stroke. Oranges are a healthful snack option, especially when you are away from home because they are easy to transport.
Potassium, Calcium and Magnesium
Including oranges in your diabetes nutrition plan provides you with a rich source of the minerals potassium, calcium and magnesium. Your kidneys use potassium to maintain water balance. Your muscles, heart and nerves also require potassium to function. Dietary calcium and magnesium strengthen your bones and support the basic function of other body tissues. A medium-sized orange supplies you with approximately 50 mg of calcium, 235 mg of potassium and 15 mg of magnesium. Try adding orange slices to a lettuce or spinach salad to boost the nutrient content and add a sweet, refreshing flavor.
Fiber
Oranges are a good source of soluble dietary fiber, which helps control your blood glucose level by slowing the absorption of sugar from your stomach and small intestine. The soluble fiber in oranges can also help lower your blood cholesterol level, which is important because of the increased risk of heart disease among diabetics. A medium-sized orange contains 3.1 g of fiber and a large contains 4.4 g. To get the most fiber from oranges, eat raw fruit rather than drinking juice. An 8-oz. glass of orange juice contains approximately 85 percent less fiber than a large orange.
References
- American Diabetes Association: Diabetes Superfoods
- American Diabetes Association: Food & Fitness: Fruits
- USDA Agricultural Research Service: What's in the Foods You Eat Search Tool
- University of Sydney: The Glycemic Index Database
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
- American Diabetes Association: Heart Disease
