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Lemons, Limes and Diabetes

by
author image Kathryn Gilhuly
Kathryn Gilhuly is a wellness coach based in San Diego. She helps doctors, nurses and other professionals implement lifestyle changes that focus on a healthy diet and exercise. Gilhuly holds a Master of Science in health, nutrition and exercise from North Dakota State University.
Lemons, Limes and Diabetes
The soluble fiber in lemons and limes makes them healthy choices on a diabetes diet. Photo Credit Lemon and lime 2 image by amlet from <a href="http://www.fotolia.com">Fotolia.com</a>

Lemons and limes belong to the citrus fruit family. This makes them diabetes superfoods, according to the American Diabetes Association. Citrus fruits are well-known for having a high vitamin C content, but the high levels of soluble fiber in lemons and limes offer those with diabetes the most benefits.

Soluble Fiber

The soluble fiber found in the peels, juice and pulp of lemons and limes might help you better manage your diabetes health. Soluble fiber might help stabilize your blood glucose levels by helping to slow down your body's absorption of sugar into your bloodstream. Soluble fiber might also help lower your blood pressure and reduce your low-density lipoprotein, or "bad" LDL cholesterol. In addition, soluble fiber might help reduce inflammation of your blood vessels. Diabetes increases your risk of suffering from heart disease, high blood pressure and stroke.

Lemon Recipes

The best recipes that involve lemons include the skin, juice and pulp of the fruit. Try preparing a lemon vinaigrette dressing for your salads. Use fresh lemon juice with pulp, lemon zest, vinegar, olive oil and pepper, or try preparing a lemon dill sauce for salmon. This recipe calls for fresh lemon juice with pulp, lemon zest, dill, low-fat plain yogurt and egg whites. Simple, everyday options include adding fresh lemon juice with pulp and lemon zest to ice water, iced tea, low-fat cottage cheese or low-fat plain yogurt.

Lime Recipes

Look for recipes that include the juice, peel and pulp from limes. Try preparing a homemade salsa. Use fresh lime juice with pulp, lime zest, tomatoes, onions, black beans, cilantro and olive oil. Or try preparing lime-grilled fish. Combine lime juice with pulp, lime zest and olive oil, and brush over fish while grilling. You could also make a cucumber salad with limes. Toss sliced cucumbers in a dressing that includes lime juice, lime pulp, lime zest, dill, pepper and fat-free plain yogurt. For simple, everyday options, try adding lime juice with pulp and zest to wild rice, Mediterranean salad or a falafel pita sandwich.

Considerations

Besides containing vitamin C and heart-healthy soluble fiber, lemons and limes fit nicely into a healthy diabetes diet plan because both fruits possess a low glycemic index. This means eating lemons or limes should not cause your blood glucose levels to spike. In addition, lemons and limes contain very few calories. Other citrus fruits that contain vitamin C and soluble fiber include grapefruit and oranges.

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