Living with diabetes frequently necessitates careful dietary control, with an emphasis on foods that assist regulate blood sugar levels. Apples and berries are popular fruits that are good for diabetics, but jujube (Ziziphus jujuba), also called Ber, is a fruit that is less well-known but has a lot of health benefits. We’ll discuss the various advantages of jujube fruit for diabetes in this blog, as well as how it affects blood sugar levels and why it could be a fantastic addition to a diet that is friendly to those with the disease.
What Is Jujube Fruit (Ber)?
For more than 3,000 years, jujube fruit has been consumed and utilized in traditional medicine. It is now well-liked everywhere in the world.
The Chinese date, jujube, or red date are other names for the jujube fruit (Ziziphus jujuba). The jujube fruit can have a pear- or round-shaped body. It could be the size of a plum or as little as a cherry. Its flesh is pale, and its skin is thin and edible. The fruit becomes a deep red color when mature. The fruit wrinkles and softens once it has turned completely crimson, but it is still edible.
Jujube nutrition
Jujube fruit for diabetes is low in calories while high in fiber, vitamins, and minerals.
A 3-ounce (100-gram) serving of raw jujube, or approximately three fruits, contains:
- Calories: 79
- Protein: 1 gram
- Fat: 0 grams
- Carbs: 20 grams
- Fiber: 10 grams
- Vitamin C: 77% of the Daily Value (DV)
- Potassium: 5% of the DV
Because of their low-calorie count and high fiber content, jujubes are a great healthy snack option.
While they do contain trace levels of many other vitamins and minerals, they are especially high in vitamin C, which is an essential vitamin that has immune-stimulating and antioxidant qualities.
They also have a significant quantity of potassium, which is essential for maintaining electrolyte balance and controlling muscular contraction.
Moreover, natural sugars found in jujube fruits are carbohydrates that give your body energy.
But for the same weight as the fresh fruit, dried jujubes—which are more widely consumed and used in cuisine throughout the world—have far more calories and sugar.
The fruit’s sugars concentrate while drying, and more sugar could be added during processing.
Is Jujube Fruit Good for Diabetes?
You might be wondering if jujube fruit is a healthy fruit choice if you have diabetes. Good news for those who enjoy or would like to try jujubes.
Jujube fruit for diabetes is a wonderful fruit choice because of its high fiber content. Fruit with more fiber than other fruit is jujube fruit. Jujube fruit compared to a serving of banana, which offers 3 grams of fiber per medium banana against 10 grams in jujube fruit. Fiber has less of an immediate impact on blood sugar since it takes longer to absorb. It facilitates better digestion and is more satisfying than other carbohydrates.
Benefits of jujube fruit for diabetes
1. Low Glycaemic Index
A food’s glycaemic index (GI) reveals how quickly blood sugar levels rise after eating. Low GI foods are better for diabetics because they take longer to digest and absorb, which causes blood sugar levels to rise gradually.
Jujube fruit, whose GI varies from 20 to 25 based on variety and ripeness, is classified as a low-GI food. This indicates that jujube fruit is a safer alternative for people with diabetes because it does not cause sudden rises in blood sugar.
2. High Fiber Content
Because fiber slows down the rate at which sugar enters the bloodstream, it is essential for controlling blood sugar levels. Jujube fruit for diabetes is a great option because of its high fiber content, especially when it’s dried. Particularly soluble fiber has been demonstrated to lower post-meal glucose levels by postponing the breakdown and absorption of carbohydrates.
Regular consumption of jujube fruit will help control blood sugar levels and enhance digestive health in general, which will make it simpler for diabetics to keep their blood sugar levels constant throughout the day.
3. Antioxidant Properties
Antioxidants are abundant in jujube fruit, including flavonoids and vitamin C. These substances aid in the body’s defense against free radicals, which can harm cells and result in diabetes-related problems like nerve and heart damage.
The pancreas, which produces insulin, can be shielded from damage by the antioxidants found in jujube fruit. Jujube fruit may help diabetics with improved insulin sensitivity and glucose management by lowering oxidative stress on the pancreas.
4. Blood Sugar Regulation
Jujube fruit for diabetes has been linked to a direct improvement in blood sugar management, according to studies. Jujube extracts have been shown in animal trials on diabetic rats to drastically lower blood glucose levels. Although further human research is required to validate these results, preliminary data indicate that jujube may aid in better blood sugar regulation.
Furthermore, it has been shown that the fruit’s bioactive substances, such as polysaccharides and saponins, can reduce blood sugar by boosting insulin sensitivity and promoting cell uptake of glucose.
5. Weight Management
Keeping a healthy weight is essential for diabetics to control their blood sugar levels. Jujube fruit is a filling snack that can help control hunger without causing weight gain because it is high in fiber and low in calories.
Foods high in fiber, including jujube, also help you feel fuller for extended periods of time, which helps stop you from overeating. Eating jujube may improve your overall diabetes management by assisting you in managing your weight more skillfully, as excess body weight is associated with insulin resistance.
Other Health Benefits of Jujube
In addition to its blood sugar-lowering properties, jujube fruit provides a slew of other health benefits that can help people with diabetes feel better in general.
May help with digestion and constipation
Jujube contains a lot of fiber. Six grams of dietary fiber are included in a 100-gram serving of dried jujube. Aim for between 25 and 35 grams of fiber per day. High-fiber diets have numerous advantages, such as:
- Avoids constipation
- Prolongs your feeling of fullness, which may aid in weight loss
- Increases the levels of blood sugar
- Lowers the chance of developing illnesses like colorectal cancer
- Reduces cholesterol, which in turn reduces the risk of heart disease
Additionally, jujube fruit extract may aid in constipation relief. According to a tiny study, people taking liquid jujube extract reported fewer constipation symptoms than people taking a placebo.
Might improve immunity
Jujube fruit is high in vitamin C, which may strengthen your immune system. One to three jujube fruits, depending on their size, will provide the recommended daily intake of vitamin C, which is 90 milligrams for men and 75 milligrams for women.
Precautions to Take While Consuming Ber Fruit (Jujube)
When eating Ber fruit, take the following precautions:
Moderation: It is key when consuming Ber fruit, particularly when pregnant, to prevent any drowsiness or discomfort in the stomach.
Blood sugar monitoring: Ber fruit may drop blood sugar levels, especially while taking antidiabetic drugs, thus, people with diabetes should keep a careful eye on their blood sugar levels.
Medication interactions: Ber fruit has the potential to interact with some medications. Because it can drop blood sugar levels, people using anti-diabetic drugs need to pay special attention to their blood sugar levels to avoid hypoglycemia.
Ber fruit may also have negative interactions with sedative medicines. Before ingesting Ber fruit, it’s crucial to see a doctor, especially if you’re using any of these medications.
Conclusion
To sum up, jujube fruit for diabetes is a really helpful addition. Because of its high fiber content, low glycaemic index, and abundant antioxidant content, it’s a great option for lowering blood sugar, enhancing digestion, and boosting general health. Just like with other food, you should watch how much jujube you eat and how it affects your blood sugar. You may take advantage of this nutrient-dense fruit’s numerous health advantages and improve your diabetes management by including it in your diet.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
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