Anjeer, also referred to as figs, is a superfood. It is wealthy in minerals. It is a local Asian plant primarily cultivated in southwest Asia. Anjeer has had its makes use of in Chinese and conventional Indian medication through the years. It belongs to the mulberry household. It is tasty and options inside-out crunchy seeds and a delicate, juicy shell. Anjeer is nutrient-rich. It can also be known as a “miracle fruit” for treating arthritis, diabetes, heart problems, and weight reduction.
So, is anjeer helpful for diabetes contemplating its many benefits?
Anjeer’s antioxidant and anti inflammatory qualities support in diabetes by enhancing insulin manufacturing. Anjeer is believed to be helpful for diabetes as a result of it has a low glycemic index (GI) worth. Foods with a low GI worth are slowly absorbed and metabolised by the physique. Therefore, they assist regulate blood sugar ranges.
Figs include excessive ranges of fibre and antioxidants, which might additionally assist to enhance blood sugar management. However, it’s important to notice that you must devour carefully as a part of a balanced food regimen and in session with a physician or registered dietitian.
Anjeer, as a consequence of its fibre content material, is suitable for eating for these with bowel motion issues. Studies present that figs are a unbelievable meals for digestion and assist with bowel motions. In addition, anjeer, or figs, include a good quantity of sugar. Thus, together with them in a diabetes meals plan may be very secure.
Nutritional Values of Anjeer
According to USDA, 100 grams of anjeer incorporates the next vitamins.
- Water: 30 g
- Energy: 277 Kcal
- Protein: 3.3 g
- Total Fat: 0.92 g
- Carbohydrates: 63.9 g
- Fibre: 9.8 g
- Starch: 5.07 g
- Calcium: 162mg
- Iron: 2.03 mg
- Magnesium: 67.6 mg
- Phosphorus: 67 mg
- Potassium: 680mg
Anjeer for Diabetes: An Overview
Anjeer is wealthy in minerals like potassium, magnesium and phosphorus. As a end result, it’s extremely efficient at enhancing digestion, and absorption, reducing starvation and controlling blood sugar ranges. In addition to serving to to keep up blood sugar ranges within the physique, anjeer is excessive in potassium content material.
Anjeer has a average glycemic index (GI) of contemporary figs is 35, and that of dried figs is 50, which suggests it releases glucose into the blood extra slowly than meals with excessive GIs. It, mixed with anjeer’s excessive fibre content material, ensures that meals is digested steadily and retains you fuller for longer.
Anjeer has anti-inflammatory and antioxidant properties that assist to forestall irritation and protect the pancreas. It ensures that correct insulin secretion happens and that blood sugar breaks down to offer vitality. Anjeer may be very excessive in fibre which ensures that every one sugar doesn’t immediately launch into the system. However, this doesn’t indicate that you’ve too a lot of them without delay. A diabetic affected person should train moderation. Therefore, they need to minimise their consumption of anjeer.
HealthifyPRO Take on Anjeer
Fresh figs have a decrease glycemic index (GI) worth than dried figs. The glycemic index measures how shortly a meals raises blood sugar ranges. Foods with a low GI worth are slowly absorbed and metabolised by the physique. Therefore, it helps to control blood sugar ranges. Fresh figs even have a better water content material than dried figs, which might help decelerate sugar absorption.
Fresh figs additionally include extra antioxidants than dried figs, which might help to enhance total well being and blood sugar management. It is necessary to notice that each (contemporary and dried figs) could be a good possibility for folks with diabetes as a part of a balanced food regimen. But it is determined by serving dimension and the general food regimen.
Benefits of Anjeer for Diabetes
- Due to their excessive fibre content material and assist management insulin ranges, anjeer is appropriate for diabetic sufferers.
- It is an effective possibility for controlling blood sugar ranges as a result of it incorporates chlorogenic acid.
- Anjeer is a superb addition to the food regimen, significantly for folks with sort 2 diabetes, as a consequence of its excessive mineral content material, significantly potassium.
- The threat of creating coronary heart illness is decreased by anjeer dry fruit.
- It goals to foster wholesome digestion.
Other Health Benefits of Anjeer
Weight Management
Anjeer is wealthy in fibre. Fibre aids in long-term satiety. The fruit additionally curbs the urge to eat between meals. A wholesome physique lessens the probability of getting extreme well being points like most cancers, cardiac sicknesses, and many others.
Healthy Heart
Antioxidants present in Anjeer are plentiful and considerably enhance cardiac well being in folks. From an individual’s physique, they remove harmful radicals. According to analysis, figs have a well-established capacity to cut back triglyceride ranges. Also, one can keep cardiac exercise at its peak by controlling triglyceride ranges.
Regulate Blood Sugar Levels
Potassium is plentiful in figs. An important mineral that helps with diabetic remedy is potassium. It aids in regulating the amount of glucose absorbed following meals. Diabetic sufferers can doubtlessly profit from a special substance known as chlorogenic acid. It helps within the discount of blood sugar ranges. In flip, this aids within the particular person’s profitable administration of their diabetes.
Helps with Constipation
Anjeer is soaked in water to deal with piles and constipation issues. People who often have these issues must drink anjeer water each morning. Also, the fibre in anjeer aids in regulating bowel motions. Anjeer aids in digestion and maintains bodily well being.
Combats Skin Issues
Anjeer can also be helpful for one’s pores and skin. The easiest methodology is to make an anjeer paste and apply it to the face. But do not forget that after quarter-hour, wash your face with lukewarm water.
The HealthifyMe Note
The finest time to devour anjeer in your well being is true after you wake within the morning. Consume 2-3 Anjeer soaked in water the evening prior. You can devour it with different proteins for mid morning snack. Please embrace them in salads. But if taken at evening, it’s suggested to take action with heat milk earlier than mattress.
Risk of Over Consuming Anjeer
It isn’t advisable to devour extreme quantities of anjeer simply because it’s a miracle fruit filled with macro and micronutrients. Anjeer is secure for diabetic sufferers to eat. Still, as a result of it incorporates an excellent quantity of carbohydrates, it should behave precisely the other of the way it ought to.
The threat of hypoglycemia exists even in these with regular blood sugar ranges. Because of the excessive focus of minerals, it may doubtlessly be hazardous to the digestive system. An individual with diabetes or excessive blood sugar mustn’t devour greater than 2-3 anjeer per day.
Anjeers’ blood coagulation qualities make it unsafe for these taking blood thinners. Therefore, one ought to search medical recommendation earlier than together with them of their food regimen. Connect with the coaches at HealthifyMe to start your journey straight away.
How to Consume Anjeer?
There are a number of methods to include anjeer into your day by day food regimen:
Anjeer Salad
Combine lettuce, almonds, 2 to three figs, a couple of of your favorite fruits, and mint leaves. Mix lemon juice, a splash of jaggery powder, and salt to arrange the dressing. Add some chaat masala for style.
Dried Fig
Studies have indicated that common nut and dried fig consuming might assist forestall sort 2 diabetes and handle blood sugar ranges in individuals who have already got the illness.
Soaked Anjeer
Anjeer Figs soaked in water for the evening are appropriate for diabetic sufferers. 1 or two items of anjeer will be soaked in water in a single day. Add it to your plain milk, yoghurt or eat as it’s.
Dry Fig Puree
Soak dry figs in a single day or for 5-6 hours. Puree them and freeze them in an ice tray. These cubes will be saved within the freezer for 10-15 days. One can use these puree cubes in smoothies, milkshakes, and many others. But always remember to practise moderation.
Conclusion
Anjeer is a meals with a low to average GI. It induces a chronic launch of glucose when ingested on an empty abdomen all through the day. Because Anjeer is excessive in fibre, they help wholesome insulin exercise in diabetics. However, dried Anjeer has a excessive sugar content material and should quickly elevate blood sugar ranges. Therefore, one ought to commonly monitor blood sugar ranges when consuming it.
Although diabetic sufferers can devour Anjeer, it’s advisable to restrict their consumption. Anjeer is very helpful for folks with issues akin to psychological well being, diabetes, constipation, excessive ldl cholesterol, weight problems, sleeplessness, and even reproductive points.
The Supporting Sources
1. Oh, Hong-Geun & Lee, Hak-Yong & Seo, Min-Young & Kang, Young-Rye & Kim, Jung-Hoon & Park, Jung-Woo & Kim, Okjin & Back, Hyang-Im & Kim, Sun-Young & Oh, Mi-Ra & Park, Soo-Hyun & Kim, Min-Gul & Jeon, Ji-Young & Hwang, Min-Ho & Shin, Sook-Jeong & Chae, Soo-Wan. (2011). Effects of Ficus carica paste on constipation induced by a high-protein feed and motion restriction in beagles. Laboratory animal analysis. 27. 275-81. 10.5625/lar.2011.27.4.275.
2. The U S Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/746768/nutrients
3. Anti-diabetic exercise of Ficus carica L. stems barks and isolation of two new flavonol esters from the plant utilizing spectroscopical strategies | M. Zaffer Ahmad*, Mohd. Ali and Showkat R. Mir
4. Yan Y, Zhou X, Guo Okay, Zhou F, Yang H. Use of Chlorogenic Acid in opposition to Diabetes Mellitus and Its Complications. J Immunol Res. 2020 May 28;2020:9680508. Doi: 10.1155/2020/9680508. PMID: 32566690; PMCID: PMC7275206.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7275206/
5. Hernández-Alonso P, Camacho-Barcia L, Bulló M, Salas-Salvadó J. Nuts and Dried Fruits: An Update of Their Beneficial Effects on Type 2 Diabetes. Nutrients. 2017 Jun 28;9(7):673. doi: 10.3390/nu9070673. PMID: 28657613; PMCID: PMC5537788.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537788/
