Yes, people with diabetes can generally eat oranges in moderation as part of a balanced and healthy diet. Oranges are a good source of dietary fiber, vitamin C, and various other nutrients. However, it’s important for individuals with diabetes to manage their carbohydrate intake, as carbohydrates can affect blood sugar levels.
Here are some tips for incorporating oranges into a diabetes-friendly diet
Portion control
Pay attention to portion sizes to manage carbohydrate intake. Eating a small to medium-sized orange is typically a reasonable portion.
Pair with protein or healthy fats
Combining oranges with a source of protein or healthy fats can help stabilize blood sugar levels. For example, you might enjoy a few orange slices with some nuts or cheese.
Choose whole fruit over fruit juices
Whole fruits contain fiber, which can help slow the absorption of sugars and minimize blood sugar spikes. Avoid fruit juices, as they lack fiber and can lead to a more rapid increase in blood sugar.
Monitor blood sugar levels
Everyone’s body responds differently, so it’s important for individuals with diabetes to monitor their blood sugar levels regularly and work with their healthcare team to adjust their diet as needed.
Consider the glycemic index
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Oranges have a moderate GI, which means they have a relatively modest impact on blood sugar. However, individual responses can vary.
It’s always advisable for individuals with diabetes to consult with their healthcare team, including a registered dietitian or nutritionist, to develop a personalized and effective dietary plan that meets their specific needs and helps manage blood sugar levels effectively.