Lemon water is a healthy choice for persons with Type 2 diabetes especially if you include lemon pulp. In addition to preventing dehydration, water helps eliminate toxins from your body and helps deliver essential nutrients to your cells. Adding lemon to water increases the beverage’s health benefits due to the fruit’s high soluble-fiber content.
Lemons are part of the citrus fruit family. The American Diabetes Association highly recommends that persons with diabetes include citrus fruits in their diet plans. In fact, the ADA classifies citrus fruits as “diabetes superfoods." Lemons possess a low glycemic index, meaning they are unlikely to cause your blood sugar to spike. Lemons provide flavor without the added sugar found in many sodas and juices. Lemons, well-known for their high levels of vitamin C, provide health benefits to everyone.
Stable Blood Glucose Levels
Consuming the soluble fiber found in lemons may help you to better manage your diabetes condition. Soluble fiber helps stabilize your blood glucose levels and keep them within a healthy range by helping your body to slow down its absorption rate of sugars. When your body processes food and breaks it down into sugars, the sugars are absorbed into your bloodstream. Fast absorption causes spikes in your blood glucose levels. Slow absorption decreases the likelihood that your blood sugar levels will rise too high too fast.
Consuming soluble fiber may help prevent cardiovascular disease. The soluble fiber in lemons may help lower your low-density lipoprotein cholesterol levels, also known as LDL or the “bad” type of cholesterol. In addition, soluble fiber may help lower your blood pressure and reduce inflammation. Medical conditions such as diabetes increase your risk of developing cardiovascular disease, making it imperative that you keep your cholesterol and blood pressure numbers within a healthy range.
You can obtain soluble fiber in a variety of diabetes-friendly starchy food items such as beans, oats and bran. If you like the idea of lemon water but desire more variety, try adding other soluble fiber-rich fruits to your water, such as limes or orange slices. Keep in mind that once fruit has been processed, its glycemic index tends to rise. For this reason, you may want to stick with fresh-squeezed citrus fruit juices.
- American Diabetes Association: Food and Fitness – Diabetes Superfoods
- American Diabetes Association: Food and Fitness – Glycemic Index and Diabetes
- American Diabetes Association: Diabetes Basics – Diabetes Statistics: Data From the 2011 National Diabetes Fact Sheet
- American Diabetes Association: Food and Fitness – Carbohydrates