Dragon Fruit for Diabetes: Benefits and Side Effects

Table of Content

• Glycemic Index of Dragon Fruit

• What is the Nutritional Value of Dragon Fruit?

• Is Dragon Fruit Good for Diabetes and Dragon fruit benefits for diabetes

• How Much Dragon Fruit Should Diabetics Eat?

• Are there any side effects of dragon fruit for Sugar Patients?

• Ways of Adding Dragon Fruit to Diet

• Other Foods that Help Control Diabetes

• Take-Home Points

• FAQ on Dragon Fruit for Diabetes

Introduction

Dragon fruit is a tropical fruit which is filled with antioxidants and fibre. Low calorie and high fibre content in dragon fruit makes one question: Is dragon fruit good for diabetes?

There are few animal studies which suggest that dragon fruit affects blood glucose, but not many studies are present on human participants. What is the truth?

In this blog we’ll cover Is dragon fruit good for diabetes?, dragon fruit glycemic index, and how to consume dragon fruit for diabetes. Side effects of dragon fruit and Dragon fruit disadvantages etc.

Glycemic Index of Dragon Fruit

Before answering Is dragon fruit good for diabetes, We must understand the dragon fruit glycemic index. The glycemic index is a numerical value which is suggestive of how fast a food can cause an increase in blood sugar compared with glucose.

Dragon fruit glycemic index is around 48-52. It can be considered low but if you’re asking can a diabetic patient eat dragon fruit? Then Moderation is the key. Diabetic patients should not include more than 1 dragon fruit per day and avoid taking dragon fruit with meals to avoid sudden glucose spikes.

What is the Nutritional Value of Dragon Fruit?

The nutritional value of dragon fruit is important to understand for dragon fruit for diabetes. Here Are some nutritional facts about dragon fruits considering one cup of dragon fruit(227 g):

1. Calories: Dragon fruit is low in calories and high in fibre. One cup(227 gm) of dragon fruit gives 136 cal.

2. Rich in antioxidants: Dragon fruit is rich in antioxidants 

3. Carbohydrate: It contains around 29 g of carbs.

4. Fats: it is low in fats around 0.4g.

5. Proteins: They contain around 4 g of protein.

6. Fiber: It contains around 7 g of fiber.

7. Vitamins: It has Vitamin C which is 9% of RDA and vitamin B6 which is 8% of RDA.

8. Minerals: It contains Iron and calcium which are 8% and 1% of RDA.

Is Dragon Fruit Good for Diabetes and Dragon fruit benefits for diabetes

After going through dragon food glycemic index and nutritional value we can now answer Is dragon fruit good for diabetes? So yes, it can be good for diabetes. There are studies which suggest that Dragon fruit can reduce blood glucose and blood pressure.

1. Low Glycemic index: The Glycemic Index of dragon fruit is low, which makes dragon fruit less likely to cause blood glucose spikes in diabetics

2. High Fiber Content: High fibre content in dragon fruit can be responsible for the sustained and slow release of blood glucose in the blood. Fibre fibre-rich diet is also associated with decreasing the risk of Cardiovascular diseases.

3. Rich in antioxidants: Dragon fruits are rich in antioxidants which can suppress oxidative stress of the body. Betacyanins found in peels of dragon fruit have been shown to improve insulin sensitivity.

4. Vitamins and Minerals: Dragon fruit has vitamins C and B6 and other minerals like calcium and Iron which improve the overall health status of the body.

Keep in mind that dragon fruit has benefits on blood sugar. Moderation is the key.

How Much Dragon Fruit Should Diabetics Eat?

The key point of consuming dragon fruit for diabetes is moderation. Diabetic patients can consume 1 cup of dragon fruit per day.

Points to keep in mind: 

1. Not to consume not more than 100 g per day.

2. Not to consume immediately after meals as it can cause glucose spikes.

3.  Choose whole fruit rather than branded or packaged dragon fruit because they can have added sugar which can be detrimental for diabetic patients.

4. There are not many human studies showing dragon fruit benefits for diabetes.

5. Dragon fruit for diabetes can be a good option which can help maintain weight if consumed in moderation.

Are there any side effects of dragon fruit for Sugar Patients?

Dragon fruit has almost no side effects of dragon fruit if consumed orally as a fruit. There are not many studies suggesting the side effects of dragon fruit. 

Allergies to dragon fruit can be present in some people who can show symptoms like tongue swelling, itching etc.

Dragon fruit disadvantages for diabetes are almost nil and the benefit outweighs the disadvantages.

Ways of Adding Dragon Fruit to Diet

After answering Is dragon fruit good for diabetes? Yes, it is. What are ways to include Dragon fruit for diabetes? Here are some of the ways and recipes for dragon fruit:

1. Consuming as a whole fruit: The best way to consume dragon fruit for diabetes is to consume it as a whole fruit without adding anything.

2. Dragon fruit salads: Dragon fruit can be included in salads, you can mix other vegetables like cucumber or tomatoes to increase the fibre content of salad which can help in controlling blood sugar.

3. Dragon fruit pudding: If you are making pudding out of dragon fruit make sure to enjoy the natural taste of dragon fruit rather than add sugars.

4. Dragon fruit mojitos: You can mix dragon fruit with lemon and some water to make mojitos and enjoy fresh mojitos.

Other Foods that Help Control Diabetes

You may find Dragon fruit for diabetes sometimes controversial as not many human studies are present. Although considering calories and fiber content assuming you are eating whole fruit it is still fine to eat dragon fruit for diabetes. If you’re looking for other foods that can help control diabetes Here are some of them:

1. Chia seeds: Chia seeds are high in fibre and low in calories. Chia seeds can help in controlling blood sugar as they are high in fibre and they also help in weight reduction.

2. Non-starchy vegetables: You can include non-starchy vegetables like leafy green vegetables, spinach, kale, beans etc. They are high in fiber which controls blood sugar.

3. Oats and Oats bran: Oats have high soluble fibre content which helps in controlling blood sugar. Opt for rolled oats rather than instant oats as Instant oats can contain added sugars

4. Citrus fruits: You include citrus fruits like oranges and grapes they are medium to low on glycemic index apart from this they have polyphenols which have anti-diabetic effect

5. Eggs: Eggs are an excellent source of proteins. Consuming eggs helps you feel fuller for a long time and Some studies have shown Eggs have reduced postprandial blood glucose and increased insulin sensitivity.

6. Fish:  Fish contain omega-3 fatty acids which are healthy and can help prevent and manage blood glucose rise.

Take-Home Points

1. Is dragon food good for diabetes? Yes, dragon fruit for diabetes can be beneficial because of its higher fibre and low-calorie content.

2. Dragon fruit glycemic index is around 48-52.

3. Diabetic patients should not include more than 1 dragon fruit per day and avoid taking dragon fruit with meals to avoid sudden glucose spikes.

4. The point to keep in mind while including dragon fruit for diabetes is not to consume more than 100 g per day.

5. Side effects of dragon fruit are almost nil, there are no human studies that show side effects of dragon fruit unless you have an allergy to dragon fruit.

6. You can include Dragon fruit for diabetes as whole fruit, salad, pudding, mixing with other fruits etc.

7. Other foods for controlling diabetes include starchy vegetables, oats, fish, chia seeds, pumpkin seeds eggs etc.