People with diabetes must opt for foods that can keep their blood sugar and blood glucose levels under control or desirable levels.
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Among several foods that can be helpful for individuals with diabetes, figs are beneficial. It is an excellent source of dietary fibre, antioxidants, potassium, calcium, and magnesium. One of the vital benefits of the dry fruit is its high fibre content that helps with effective regulation of blood sugar levels by boosting digestive health.
Diabetes is a chronic condition that can lead to high blood sugar as the body fails to generate or use insulin effectively. It is mainly caused by autoimmune destruction (Type 1) or insulin resistance or deficiency (Type 2). It can cause exhaustion, extreme thirst, and frequent urination. It is worth mentioning that Type 2 is associated with weight, genetics, and inactive lifestyle that requires lifestyle changes, medication, and blood sugar monitoring.
According to a report featured in World Health Organisation (WHO), “In India, there are estimated 77 million people above the age of 18 years are suffering from diabetes (type 2) and nearly 25 million are prediabetics (at a higher risk of developing diabetes in near future). More than 50% of people are unaware of their diabetic status which leads to health complications if not detected and treated early. Adults with diabetes have a two- to three-fold increased risk of heart attacks and strokes.” 1
People with diabetes must opt for foods that can keep their blood sugar and blood glucose levels under control or desirable levels. Consumption of nutrition-dense and low glycemic index (GI) foods can stabilise blood sugar, improve insulin sensitivity, and enhance heart health. Diet is crucial in preventing and managing diabetes efficiently. Today we will explore figs and whether diabetics can consume it or not.
Among several foods that can be helpful for individuals with diabetes, figs are beneficial. It is an excellent source of dietary fibre, antioxidants, potassium, calcium, and magnesium. One of the vital benefits of the dry fruit is its high fibre content that helps with effective regulation of blood sugar levels by boosting digestive health. Regular consumption will promote healthy eating habits as figs are vital source of sustainable nutrition.
According to a study featured in National Library of Medicine, the effect of fig was compared with the oral drug metformin in individuals with Type 2 diabetes mellitus. It reflected that metformin reduced blood sugar levels by 27.6% and figs reduced sugar levels by 13.5% after 2 months’ treatment. The study ended with the conclusion that figs reduce blood sugar/glucose levels considerable when comparied with metformin, this change is nearly half that of metformin. 2
Contains Low Glycemic Index: If you are a diabetic, anjeer can be an ideal dry fruit but you must consume it in moderate quantity and that too in fresh form. It has lesser glycaemic index which implies that it releases sugar in the bloodstream gradually thus eliminating spikes in blood sugar levels. However, moderation will remain the key.
Rich In Fibre: Figs are rich in dietary fibre that can help in slowing down the digestion and absorption of sugar in the bloodstream. It will produce effective control on blood sugar spike pose meals.
High In Antioxidants: The adequate presence of antioxidants in figs can help you fight with oxidative stress efficiently. Reduction in oxidative stress can lead to better health and decreased risk of diabetes-linked complications.
Excellent Source of Potassium: Potassium-rich diet is vital for several body functions that may include heart health, blood pressure, body fluids, energy levels, and muscle function. It is worth noting that potassium rich diet with low sodium levels can significantly reduce risk of high blood pressure and stroke. Potassium is important for maintaining healthy blood pressure levels, necessary for people with diabetes who remain at increased risk of hypertension.
Better Heart Health: If you include anjeer in your everyday diet, it will help in boosting your heart functioning and brings down the risk of heart diseases. It also aids in controlling the cholesterol levels and promotes heart health in the longer run. It assists in maintaining good blood pressure levels as the presence of potassium helps in offsetting the impacts of sodium.
After discovering the several advantages of anjeer, it is important to remain aware of the potential side effects of the dry fruit. Below are some of them:
Some people suffering from allergic reaction to the dry fruit may face swelling, itching, and breathing discomfort or rashes after consuming the dry fruit. If you notice such signs after consumption of anjeer, it is crucial to get in touch with your doctor.
Anjeer may have low glycaemic index but its dried form contains high caloric content and therefore it is not ideal for diabetics. Diabetics must consume anjeer in its fresh form for best results.
Anjeer may give you better digestion, but excessive consumption of the dry fruit can cause gas, digestion issues, and bloating.
FAQs
Can people with diabetes safely consume figs?
Yes, people with diabetes can consume figs, especially in fresh form and in moderation. Figs have a low glycemic index, which means they release sugar gradually into the bloodstream, helping to prevent blood sugar spikes.
How do figs compare to diabetes medication like metformin in controlling blood sugar?
A study indicated that figs reduced blood sugar levels by about 13.5% over 2 months, which is nearly half as effective as metformin's 27.6% reduction. While figs have beneficial effects, they should not replace prescribed diabetes medication.
What are the main health benefits of figs for diabetic individuals?
Figs provide dietary fiber that slows sugar absorption, antioxidants that reduce oxidative stress, potassium that supports heart and blood pressure health, and help maintain cholesterol levels, all contributing to better blood sugar control and heart health.
Are there any risks or side effects of eating figs for diabetics?
Yes, dried figs are high in calories and may be less ideal for diabetics. Some individuals may also experience allergic reactions such as itching or swelling. Excessive intake can cause digestive issues like gas or bloating. Fresh figs in moderation are recommended.
What is the recommended way for diabetics to consume figs to maximize benefits?
Diabetics should consume fresh figs rather than dried to benefit from their lower caloric content and glycemic impact. Moderation is key to avoid blood sugar spikes and digestive side effects, and figs should be included as part of a balanced diet.
World Health Organisation|Diabetes In India
National Library of Medicine|Phytochemical Composition and Health Benefits of Figs (Fresh and Dried): A Review of Literature from 2000 to 2022
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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