Dragon fruit, additionally referred to as pitaya, is a shiny tropical fruit with inexperienced scales that may are available in numerous shapes and hues. While usually pink on the surface, the insides could vary from white to pink, pink, or purple.
The yellow dragon fruit is the sweetest and hardest to search out of those varieties. The crunchy texture and candy style of dragon fruit make it an excellent addition to smoothies or acai bowls.
Dragon fruit is a nutritious snack for these with diabetes. The pure sugars are curbed from inflicting any hurt by the fibre in dragon fruit that slows down their absorption into the bloodstream.
But are dragon fruits actually secure for folks with diabetes? Let’s discover out.
Nutritional Profile of Dragon fruit
Most fruits profit you in a method or one other, and so does dragon fruit. The greatest a part of this tropical fruit is that it presents important vitamins whereas being low in energy.
A examine exhibits that dragon fruit flesh (pulp) is wealthy in phenolic compounds with excessive antioxidant capability. It can be a wealthy supply of bioactive phytochemicals that may present good well being results.
According to USDA, 100 grams of dragon fruit comprises the next vitamins:
- Calories: 57 energy
- Protein: 0.36 g
- Carbohydrates: 15.2 g
- Fat: 0.14 g
- Fibre: 3.1 g
- Total sugars: 9.75 g
- Calcium: 9 mg
- Potassium: 116 mg
- Choline: 5.1 mg
- Beta carotene: 14 mcg
- Lutein + zeaxanthin: 44 mcg
- Folate: 7 mcg
Branded and Packaged Dragon Fruit
Dragon fruit, which is available in numerous branded varieties, may be present in frozen chunks, fruit chips, sorbet, fruit blends, and flavoured power drinks.
However, these have various sugar ranges and energy, so folks with diabetes needs to be aware and go for contemporary, complete fruits. Moreover, the processing and preservation might also alter the glycemic index rating of the dragon fruit.
According to USDA, 100 grams of a branded dragon fruit snack with sulphur dioxide as a preservative comprises solely the next vitamins.
- Calories: 264 energy
- Protein: 3.57 g
- Carbohydrates: 82.1 g
- Fibre: 1.8 g
- Total sugars: 82.1 g
- Calcium: 107 mg
- Sodium: 39 mg
- Vitamin C: 6.4 mg
You could evaluate this date with the dietary profile of the entire fruit to know the distinction higher.
The HealthifyMe Note
Fresh, complete dragon fruit is way more healthy than branded snack varieties. In its pure type, dragon fruit comprises solely 57 energy and 9.75 g of sugar per 100 g. However, the identical sweetened, processed dragon fruit snacks include 264 energy and 82.1 g of sugar. Therefore, folks with diabetes ought to all the time purchase complete dragon fruits to forestall blood sugar spikes.
Glycemic Index of Dragon fruit
The glycemic index (GI) denotes how a portion of meals containing carbohydrates impacts your blood sugar stage post-consumption. Foods with a low to average GI take longer to get absorbed and digested.
Therefore, changing carbohydrates to glucose takes an extended time. As a outcome, it helps scale back or stop any dramatic affect on blood sugar ranges.
The GI scores are rated as follows:
- Low GI: 55 or decrease
- Medium: 56 – 69
- High: 70 and above
Dragon fruit has not but been assigned an actual GI, however it usually ranges from 48-52, making it a low GI fruit. So, consuming dragon fruit sparsely won’t trigger instantaneous or unhealthy spikes. Instead, the blood sugar ranges will rise slowly. It is an important profit for many individuals coping with diabetes.
Is Dragon Fruit Good for Diabetics?
Glucose Lowering Effect
A examine says the betacyanin and antioxidant exercise of dragon fruit have a glucose-lowering impact. In addition, there was a extra important blood glucose discount with a better dose of dragon fruit extract.
However, these results had been simpler in prediabetes. Therefore, there’s a want for additional evaluation to know how useful dragon fruit is for kind 2 diabetes.
Antioxidants
Research additionally exhibits that the extracts from stems, flowers, peels, and pulps of dragon fruit have a spread of highly effective pure antioxidants and prebiotic potential. It will help handle diabetes, weight problems, hyperlipidaemia, and most cancers.
Fibre Content
The fibre in dragon fruit makes it a superb mid-morning or mid-afternoon snack for diabetes.
Studies present {that a} meal plan with the correct quantity of fibre will help decrease kind 2 diabetes danger. It is as a result of fibre slows down sugar or carb absorption to maintain blood sugar ranges regular.
Sugar Content
One serving of dragon fruit supplies about 8-9 grams of sugar. It is lower than many different tropical fruits. Besides, a low GI rating of 48-52 is right for a diabetes administration weight loss plan.
The above advantages make dragon fruit a low-calorie and nutrient-dense fruit for diabetes. However, solely dragon fruit juices are available in most nations.
Sometimes these drinks could not even include the precise dragon fruit extract. Instead, they’ve added sugar and flavourings. Therefore, it’s not appropriate for diabetes and may spike blood sugar.
The HealthifyMe Note
The low GI between 48-52, excessive fibre, and low sugar content material make dragon fruit good for diabetes. However, dragon fruit juice has a excessive sugar quantity. Therefore, it doesn’t have the identical anti-diabetic advantages as consuming complete dragon fruit.
Dragon Fruit Benefits for Diabetic Patients
One of dragon fruit’s potential advantages for diabetes is the excessive vitamin C. It is important for a strong immune system. Since folks with diabetes typically face compromised immune techniques, having vitamin C-rich fruit is an efficient selection. In addition, the antioxidants beta-carotene and lycopene help eye well being and struggle irritation.
Dragon fruit can be a very good supply of prebiotic fibre. In addition, it helps the expansion of fine intestine micro organism and prevents digestive misery. A wholesome intestine microbiome will help handle blood sugar ranges.
According to the American Diabetes Association, having a small piece of complete fruit, resembling dragon fruit, is a superb complement to the meal.
The each day advice for dragon fruit serving is round one cup. However, every particular person exhibits a novel blood glucose response. Therefore, you’ll be able to discuss to a HealthifyMe nutritionist to know how a lot dragon fruit is suitable for eating.
Conclusion
Your meals will have an effect on your blood sugar stage, and so will dragon fruit. However, dragon fruit won’t trigger a speedy sugar spike as a consequence of its low GI rating and excessive fibre content material. Dragon fruit’s fibre retains your blood sugar ranges regular. Besides that, it’s naturally a low-calorie fruit.
Readily out there and packaged dragon fruits are extensively out there. Their availability is greater than the precise fruit. However, contemporary fruit is healthier for blood sugar management than packaged ones.
While dragon fruit is a useful diabetes-friendly fruit choice, you must nonetheless eat it sparsely. Talk to a nutritionist at HealthifyMe to know concerning the wholesome portion measurement for you.,
Frequently Asked Questions (FAQs)
Q. Does dragon fruit increase blood sugar?
A. Eating one medium-sized dragon fruit or a cup of dragon fruit won’t increase blood sugar ranges. This fruit additionally has a low GI rating. Furthermore, it’s best to eat dragon fruit as a snack. Even so, folks with diabetes can not overeat it. Talk to your physician to discover a serving measurement appropriate on your wants and situation.
Q. Can dragon fruit be eaten each day?
A. Dragon fruit is low in energy and GI rating, making it an ideal on a regular basis snack. However, eat it as soon as per day and less than that. Either eat dragon fruit within the mid-morning or as a night snack. Having stated that, it’s all the time higher to decide on completely different diabetic-friendly fruits than persist with just one choice each day.
Q. Does dragon fruit include sugar?
A. Every fruit comprises some quantity of pure sugar. According to the USDA, 100 grams of dragon fruit comprises 9.75 grams of complete sugar. One complete dragon fruit comprises 7.31 g of sugar, and one cup has the very best, about 17.6 g. Nonetheless, dragon fruit has a low GI. Therefore, its sugar doesn’t considerably affect blood sugar if you eat dragon fruit sparsely.
Q. Is dragon fruit excessive in uric acid?
A. No, dragon fruit is just not excessive in uric acid. Instead, dragon fruit will help scale back the speed of uric acid within the blood. In addition, it’s an anti-inflammatory fruit that stops the negative effects of an excessive amount of uric acid. Hence, folks with gout and arthritis eat dragon fruit to scale back the signs like joint irritation and irritation.
Q. What illnesses can dragon fruit treatment?
A. No single meals can treatment a illness. However, some fruits will help stop, handle, and scale back illness danger. For instance, antioxidants and vitamin C can deal with sunburn, dry pores and skin and zits. It can even assist decrease blood sugar ranges in diabetic sufferers. Dragon fruit additionally boosts immunity and bone well being. Furthermore, it helps to forestall eye issues resembling cataracts and macular degeneration.
Q. Is dragon fruit good for the liver?
A. Some animal research counsel that dragon fruit could enhance liver well being. However, there are not any concrete human scientific research to show the identical. Still, you’ll be able to drink unsweetened dragon fruit extract if you happen to endure from fatty liver.
Q. Who ought to keep away from consuming dragon fruit?
A. Those allergic to dragon fruit ought to keep away from it. You also needs to be cautious of mixing dragon fruit with blood sugar-lowering diabetes medicines.
The Supporting Sources
1. Attar ŞH, Gündeşli MA, Urün I, et al. Nutritional Analysis of Red-Purple and White-Fleshed Pitaya (Hylocereus) Species. Molecules. 2022;27(3):808. Published 2022 Jan 26. doi:10.3390/molecules27030808
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839306/
2. Data by the US Department of Agriculture. Data Type: Survey (FNDDS) | Food Category: Other fruits and fruit salads | FDC ID: 2344729 | Food Code: 63116010
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344729/nutrients
3. Data by the US Department of Agriculture. Data Type: Branded | Food Category: Wholesome Snacks| FDC ID: 1871770
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1871770/nutrients
4. Poolsup, Nalinee et al. “Effect of dragon fruit on glycemic control in prediabetes and type 2 diabetes: A systematic review and meta-analysis.” PloS one vol. 12,9 e0184577. 8 Sep. 2017, doi:10.1371/journal.pone.0184577
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5590977/
5. Luu, Hai & Le, Truc-Linh & Huynh, Nga & Quintela-Alonso, Pablo. (2021). Dragon fruit: A assessment of well being advantages and vitamins and its sustainable improvement beneath local weather modifications in Vietnam. Czech Journal of Food Sciences. 39. 10.17221/139/2020-CJFS.
6. Martin O Weickert, Andreas FH Pfeiffer, Impact of Dietary Fibre Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes, The Journal of Nutrition, Volume 148, Issue 1, January 2018, Pages 7–12
https://academic.oup.com/jn/article/148/1/7/4823705
7. American Diabetes Association: Fruit Serving Recommendation
https://diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
