Type 2 diabetes: The citrus fruit proven to have blood sugar lowering effects

Type 2 diabetes can trigger symptoms such as excessive thirst, feeling tired and needing to pee a lot. Left untreated, it can lead to long-term health problems involving the nerves, eyes, kidneys and feet, and can lead to cardiovascular disease. But one of the best ways to help manage your blood sugar levels is to eat a healthy diet. This should consist of a wide range of fruit and vegetables and some starchy foods like pasta.

One fruit in particular which has been proven to help type 2 diabetes is the orange

Sugar, fat and salt should also be kept to a minimum.

One fruit in particular which has been proven to have blood sugar lowering effects is the orange.

Research has demonstrated citrus fruits, such as oranges, have anti diabetic effects.

Citrus fruits are a great way to get vitamins and minerals without the carbohydrates.

Research has shown two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for oranges’ antiabetic effects. 

Other examples of citrus fruit are grapefruits and lemons.

Fruits are also a good source of fibre, which has been shown to lower the risk of type 2 diabetes. 

A study published in 2018 suggests a high fibre diet can reduce the risk of type 2 diabetes by 20 to 30 per cent.

The research noted this effect came mainly from whole grains or insoluble cereal fibre.

Other studies, however, have shown a combination of insoluble and soluble fibre in the diet can be beneficial.

Soluble fibre absorbs water, turning it into a gel-like substance, while insoluble fibre doesn’t.

Alongside fruit, other good source of fibre include:

  • Nuts and seeds
  • Whole grains
  • Legumes

Fibre is considered an essential part of the diet, particularly for a person with diabetes.

Carbohydrates with high fibre take longer to digest than those in low fibre foods, reducing the chance of a blood sugar spike.

Fibre also helps a person feel fuller for longer, making them less likely to overeat (being overweight is a risk factor for the condition developing).

Government guidelines published in July 2015 say dietary fibre intake should be 30g a day, as part of a healthy balanced diet.

Alongside eating a healthy diet, doing certain exercises can help lower blood sugar. 

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