Citrus and diabetes: safe choices & healthy eating tips

Citrus fruits and diabetes: can they be eaten?

Citrus fruits and diabetes: what do you need to know? When dealing with diabetes, it is essential to keep your diet under control to avoid getting sick. In particular, the sugars contained in food are under special surveillance, which must be combined intelligently to keep the situation under control.

In this regard, fruit is always looked at with suspicion, as it is generally sugary: however, citrus fruits have a medium/low glycemic index and for this reason they can also be consumed by diabetics. So the answer to the question “can those with diabetes eat citrus fruits?” is yes, in moderation and taking care to check quantities and methods.

For example, it is preferable to consume the whole fruit instead of juice, since the latter contains a higher level of sugar. At the same time, a fundamental role is played by the fibers of the fruit, such as pectin, which slow down the absorption of sugars avoiding triggering glycemic peaks.

Why citrus fruits are good for those suffering from diabetes

But the issue of citrus fruits and diabetes does not simply end with the possibility of consuming them safely by diabetic people. In fact, it is also important to consider the benefits that citrus fruit intake has in case of diabetes. Flavonoids and antioxidants in general, in addition to the aforementioned fibers, play an important role: this explains in detail why citrus fruits are good for those suffering from diabetes.

Flavonoids and antioxidants: an aid for blood sugar and insulin

As anticipated, the antioxidants in citrus fruits also have numerous benefits for those suffering from diabetes. Specifically, flavonoids play an important role in insulin management, improving metabolism and reducing inflammation.

In the case of diabetes, hesperidin and naringin are mainly affected: thanks to the former, it is possible to better absorb glucose in the blood, lowering blood sugar, as well as reducing glycemic peaks, while the latter deals with lowering fasting blood sugar.

The anthocyanins typical of blood oranges are also particularly useful for controlling the level of glucose, working both on its absorption and on the use of sugar. In this sense, it is possible to indicate that blood oranges are the most suitable variety especially for type 2 diabetes.

To confirm this, several scientific studies show improvements in insulin sensitivity due to citrus intake, as reported by the scientific journals Nutrients and Biomolecules.

Soluble fiber and pectin: how they help control blood sugar

In addition to flavonoids, fiber also brings with it benefits for those suffering from diabetes, slowing down the absorption of sugar into the blood and reducing glycemic peaks. According to a scientific study on plant-based diet and glycemic control, citrus fiber plays an important role in this.

In particular, the pectin contained in citrus fruits is also useful in providing a sense of satiety interesting in terms of weight control and reduction of calorie intake. The intestine is mainly involved, where pectin works to influence the speed of digestion and the absorption of various nutrients.

Glycemic index of citrus fruits: lemons, oranges, tangerines compared

Finally, a benefit of citrus fruits to mention in case of diabetes is the medium-low glycemic index, especially compared to other types of fruit. Suffice it to say that the glycemic index (GI) of lemon/lime is about 20/25 and can be considered low, while that of oranges is about 40, to be considered as medium-low.

To give you an idea, and to understand why it is preferable to eat oranges in case of diabetes 2 compared to other types of fruit, melon has a GI of 60, banana reaches 65 and grapes go up to 75, to be considered as a high, very high and extremely high value respectively.

Infographic on Citrus Glycemic Index vs Sugary Fruits for Diabetics.

What citrus fruits can someone with diabetes eat?

Lemon First Flower and Lime: the citrus fruits with the lowest GI

But then, what citrus fruits can those with diabetes eat? The first example we propose is that of lemon and diabetes, bringing as examples the Primo Fiore lemon and lime. As anticipated, these citrus fruits have a low glycemic index of between 20 and 25, making it suitable for consumption by diabetics.

In addition to this, this type of citrus has almost zero sugar, making them in fact suitable for diabetics. Regarding use, we recommend using lemons to season meals, flavor water and replace vinegar as a salad dressing.

Tarocco oranges, Tarocco Ippolito/Lempso and Moro: the best for anthocyanins

Next, it is also important to evaluate the issue of oranges and diabetes. In addition to the aforementioned glycemic index, in the case of oranges, especially red oranges, it is also essential to consider the role of anthocyanins, powerful antioxidants useful for glucose metabolism. In this regard, didymine, a flavonoid present in citrus fruits which, according to a scientific study, has antidiabetic effects, deserves a special mention.

In particular, we recommend our Tarocco oranges and Moro oranges, an excellent expression of the red variety of this citrus fruit also for the richness of anthocyanins due to the Sicilian origin of the products. In fact, it is precisely the influence of the Etna territory and its characteristic climate that increases the development of anthocyanins in oranges. In addition, the short supply chain of Tenuta Donna Fina always allows us to have untreated products, of superior quality and in full respect of the natural ripening of citrus fruits.

Navel oranges: balanced flavor and medium-low GI

If it is clear that with diabetes you can eat oranges and that red varieties are particularly indicated, what about Navel oranges?

This type of orange provides a perfect balance between fiber and sugar, as well as having a medium-low glycemic index. In this sense, it is an excellent choice for a healthy snack or breakfast, although they are also suitable post-workout in the case of athletes.

In general, it is preferable for those with diabetes to avoid eating fruit at the end of meals, especially if you have taken a high amount of carbohydrates. However, in the case of balanced meals, with low carbohydrates combined with proteins and abundant vegetables, it is possible to combine a fruit at the end of a meal.

Tangerines and clementines: good in moderation

As for tangerines and clementines, consumption by diabetics is indicated but in moderation. These citrus fruits are rich in vitamin C but have a glycemic index of about 45, therefore higher than oranges and lemons. For this reason, the recommended portions are a maximum of 1-2 fruits to be taken as a snack.

Citrus fruits to limit if you have diabetes

If lemons, oranges, tangerines and clementines are suitable for consumption by diabetics, the same is not true for grapefruit. In fact, this citrus fruit has been shown to interact with statins, anticoagulants and anxiolytics, so it is advisable to avoid consuming it if you take these drugs.

Similarly, for diabetics it is advisable to prefer the consumption of the whole fruit over citrus juices as these have a higher level of sugar and a lower amount of fiber, which slows down the absorption of glucose.

Finally, it is advisable to limit the intake of citrus fruits in case of reflux: in fact, the acidity present in the fruit could accentuate the symptoms, although it is still an indication that does not foresee serious effects.

How to eat citrus fruits if you have diabetes

In summary, here is a practical guide on how to eat citrus fruits if you have diabetes:

• Prefer the whole fruit to juices.
• Avoid citrus fruits immediately after meals that are very high in carbohydrates.
• Prefer the intake of citrus fruits as a snack.
• Recommended pairings: fibrous vegetables, Greek yogurt, dried fruit.
• Prefer lemon juice as a condiment or the intake of whole oranges, as these are the citrus fruits with the lowest GI.

Juices and juices: yes or no for those with diabetes?

But what to do about citrus juices and juices in case of diabetes? Although it is preferable to take the whole fruit, due to a lower concentration of sugars and a higher level of fiber that slows down its absorption, diabetics can also consume juices in moderation and with the right precautions.

It should always be considered that an orange juice concentrates 2-3 oranges inside and provides a very low level of fiber, almost non-existent. In this sense, the advice is to take half a diluted juice, to be consumed always occasionally and never in everyday life, also evaluating the personal glycemic response.

Low glycemic index recipes with Sicilian citrus fruits

Here are some recipes with a low glycemic index that involve the use of Sicilian citrus fruits, in order to use oranges and tangerines even in case of diabetes.

Savoury recipes

As for savory recipes, the first suggestion is a classic of Sicilian cuisine, namely the fennel and orange salad, a simple but nutritious and tasty dish. In addition, you can opt for a risotto with Sicilian citrus fruits, lemon fish or grate lemon zest or oranges on the vegetables.

Finally, it is also possible to make an orange sauce to accompany meat and fish, to vary the use of citrus fruits in your diet.

Sweet recipes

As for desserts, always considering consuming them in moderation and evaluating your personal situation or consulting with your doctor, there are so many recipes to make with citrus fruits.

From the classic orange cream, passing through a lemon custard or a lime cheesecake. To these you can add Sicilian orange jam or Sicilian mandarin jam, and again, candied orange peel, perhaps with 70% dark >chocolate, lemon sorbet and avocado toast with lemon for a complete breakfast.

What the science says: summary for those with diabetes

Citrus fruits and diabetes: what does science say in brief? According to several scientific studies, citrus fruits are among the most suitable fruits for those suffering from diabetes.

In particular:

• improvements in insulin sensitivity due to citrus fruit intake are demonstrated, as demonstrated by the scientific Nutrients and Biomolecules;
• a plant-based diet that includes citrus fruits is appropriate for glycemic control;
• The flavonoid didimine has been scientifically proven to have antidiabetic effects.

Tenuta Donna Fina: choose the most suitable citrus fruits

In addition to the medical aspect, our advice from experts in the agri-food sector is to always prefer quality products harvested fresh. For this reason, at Tenuta Donna Fina we harvest our citrus fruits by hand and we particularly care about the short Sicilian supply chain that provides for the direct relationship between the producer and the consumer, in order to guarantee premium quality products.

Choose the most suitable citrus fruits for those suffering from diabetes: you can buy Primo Fiore lemons, the very Sicilian and red Tarocco oranges and Moro oranges, the blonde Navel oranges and Sicilian mandarins directly from our online shop. We will collect the products on the day of departure, with shipments scheduled on Monday and Wednesday mornings to arrive at you within 48 hours while keeping the scents, aroma and taste intact.