Jewels Doskicz is a registered nurse, freelance writer, patient advocate, health coach, and long-distance cyclist. Jewels is the moderator of Diabetic Connect’s weekly #DCDE Twitter chat, and she and her daughter both live healthfully with type 1 diabetes.
The health benefits of pomegranates have been touted as helpful to those living with diabetes.
Pomegranates are an incredibly healthy fall fruit: loaded with vitamin C and fiber, they are also players in lowering cholesterol and blood pressure, important for anyone living with diabetes.
Nutritionists agree. In fact, pomegranate juice has more antioxidants than green tea, blueberries, or red wine. Pomegranates are a nutrient-dense food, however they do have a glycemic load that needs to be accounted for.
If you are counting carbs you should know that one medium pomegranate has 25 grams of net carbohydrates.
Benefits of pomegranates
-Kick up the immune system - People with diabetes need to increase their intake of vitamin C to help their immune system. According to Popsugar Fitness, "the seeds from one pomegranate account for nearly 40 percent of your vitamin C for the day".
-Support your heart health - Dr. Joel Fuhrman touts the heart-healthy benefits associated with pomegranates. Studies show pomegranates can aid with decreases in cholesterol, blood pressure and atherosclerotic plaque, equating to lower risk of heart attack and stroke in those living with diabetes.
-Satisfy your hunger - With their high fiber content, pomegranates are a filling fruit that helps to stabilize blood sugar levels (be sure to eat the seeds). They're also a fruit that requires more effort to eat, slowing down how quickly they are consumed.
Crack one open
How to approach this fruit may not be obvious to some. Pomegranate juice can stain, so choose to prep it in a safe spot. Try cutting the fruit in half and dunking it in a bowl of water. Working the fruit loose under water helps to prevent squishing the seeds and making a messy kitchen.
Remember that fruit is an essential part of a well-balanced diet, even for those with diabetes.