Fresh juice is a great way to get almost all the necessary vitamins. But people with diabetes must adjust their food intake.
What’s in Fresh Juice?
- Calories – 100 ml glass of fresh juice contains around 54 calories;
- Fructose – this is a sugar form, and half a pint of fruit juice contains more than 30;
- Lack of fiber – juice contains much fewer fibers than fruits, and highly processed juices may not contain it at all, it’s stripped away in the juicing process.
How does Juice Affect Diabetes?
Badly. Juices extracted from a juicer are rich in sugar. As it contains no fiber that slows down fructose absorption, it causes spikes in blood glucose levels. This fact increases the risk of hyperglycemia. Soluble fiber improves blood glucose control. Fruits and vegetables contain it, but not when juiced.
Can People with Diabetes Drink Fresh Juice?
It can be dangerous for people with diabetes in large quantities. But despite the high sugar content, it is a good source of vitamins.
Moreover, there is a connection between fresh juice and longer telomeres (protective DNA), while short telomeres are associated with insulin resistance and diabetes.
Drinking juices can be useful if mix them with vegetables and choose fruits with low fructose content:
- carrots are good sugar regulator;
- juices with green apples and vegetables help to regulate blood sugar level;
- bitter melon contains 4 ingredients that help lower blood glucose levels – lectin, charantin, vicine and polypeptide-p;
- cucumber and okra have insulin-like properties.
But diabetics shouldn’t include the highest-sugar fruits, such as pineapple and mango. They contain up to eight teaspoons of sugar each.
Recommended Healing Fresh Juice Recipes for Diabetics
Disclaimer: These recipes can lower down blood sugar level to extremely low levels. Please consult a doctor and have a regular blood test to know your glucose level.
- carrots + 2 green apples + 1 fennel + 8 sticks of asparagus + 1-inch ginger (optional);
- 2 large bitter melons and nothing else;
- 2 green apples + 1 bittergourd + 4-6 ribs of celery + 1 green pepper + ½ lemon;
- 2 large bitter melons +1 medium cucumber + half a lemon;
- 2 green apples + 6-8 ribs of celery + a bunch of spinach + a bunch of cilantro + a slice of lemon + 1-inch ginger (optional);
- 2 large bitter melons + 1 medium cucumber + half a lemon + 1 green apple;
- 2 green apples + 2 guava or 1 grapefruit;
- 2 green apples + 8-10 leaves of kale + 1 cucumber + a slice of lemon (optional);
- 2 green apples + 6 leaves of collard greens + 4 ribs of celery +½ lemon (optional);
- 2 green apples + ½ bunch of watercress + 1 fennel + a slice of lemon;
- 1 carrot + ½ fennel + 2 ribs of celery + 1 sweet potato.
- Fresh juice for diabetics should have a consistency of a smoothie more than a juice. Using a blender to juice instead of juicer allows saving fiber that prevents hyperglycemia. We advise Vitamix blenders, as they can handle the hardest fruits and vegetables.
- Use high-water vegetables as a base, such as cucumbers and celery. These add more volume and help dilute more potent juices.
- Include fruits and vegetables high in manganese, as it helps to reduce insulin resistance. Products rich in manganese:
- collard green;
- beet greens;
- Asparagus and green beans contain compounds that help stabilize blood sugar.