Last Updated on December 8, 2022 by Dr Sharon Baisil MD
Are you wondering if tangerines are good for diabetics? If so, you’re not alone. Many people are curious about this because tangerines are a type of fruit high in sugar and linked to diabetes. But does this mean that all tangerines are bad for diabetics? Not at all! In this article, we’ll explore the top 10 health benefits of tangerines and tell you whether or not they’re good for people with diabetes.
Are Tangerines Good for Diabetics?
Yes, tangerines are good for diabetics and can help bring down blood sugar levels due to their unique ingredient, limonene.
The second-largest cultivated citrus fruit after oranges, tangerines are a kind of mandarin. Tangerines, like oranges, are orange in hue but may have green or red tinting depending on their variety.
They are, however, smaller and more angular, making them easier to peel by hand. They also have a sweeter flavor. The meat and skin are both rich in nutrients. Before we mention its diabetics’ compatibility, let’s unveil its nutrient-rich profile.
Tangerines are nutrient- and water-rich, earning them the appellation of “miniature oranges and grapefruits.” They are around 85% water. About one medium-sized or 88 grams of tangerine contains the following nutrients.
- Calories: 47
- Carbs: 12 grams
- Fiber: 2 grams
- Protein: 0.7 grams
- Fat: 0 grams
- Vitamin A: 3% of the DV
- Vitamin C: 26% of the Daily Value (DV)
- Potassium: 3% of the DV
- Glycemic Index: 47
According to new research, Tangerines may help prevent heart attacks, type 2 diabetes, and strokes. The flavonoid Nobiletin, which is found in the fruit, may provide various health benefits, as per the researchers at the University of Western Ontario in Canada.
The blood sugar levels in diabetics usually are higher than in healthy people. The blood sugar level of the person with a blood sugar problem also affects his work rate, ability to learn, and daily performance. And it can lead to health problems like high cholesterol, kidney failure, and heart diseases in more severe cases.
To bring down these glucose levels suffering from diabetes, tangerine fruit, which contains a special compound called limonene found in citrus fruits such as lemon or orange, has been proven to help normalize the glucose level naturally.
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It also improves diabetic patients’ condition, helps them avoid fat build-up, and improves their blood circulation due to its best treatment for diabetes mellitus disorder. Also, it has some other benefits thanks to its components, such as flavonoids.
Furthermore, tangerines have antioxidants, a very active element that protects your body from the damage done by free radicals found mainly in foods such as meats, vegetables, and red wine. These are the causes of many health problems like cancers due to changing your normal level of nutrition from a healthy state into a pathogenic one.
Citrus fruits are considered Diabetes superfoods by the American Diabetes Association. Citrus fruits, like tangerines, grapefruits, and oranges, are high in fiber, vitamin C, folate, and potassium and may help people with diabetes create a healthy diabetic diet,” according to the Association.
How Many Tangerines Should You Intake While You’re Diabetic?
The glycemic index of mandarins is just 47, which brings it under the Low Glycemic Index category. Diabetics can safely consume up to three tangerines daily without affecting their blood sugar levels.
In reality, since a lot depends on the severity of the underlying illness, the presence of comorbidities, and the health status of the ill individual, each case is handled separately. In developing a diabetes diet program, all of these aspects are critical.
As noted, tangerines can be eaten in pure form or added fruit slices in desserts and salads.
Top 10 Health Benefits of Tangerines
Now that we’ve cleared that up let’s move ahead with the good stuff. We’ll list how tangerines benefit your health, hair, skin, and more.
1 – Immunity Booster
By acting on T cells, a type of white blood cell that protects your body, vitamin C in tangerines may help boost your immune system from bacteria and viruses.
2 – Aids in Weight Loss
Tangerines may aid weight loss by maximizing your daily fiber intake. By slowing down the movement of food through your digestive system, this fiber boosts feelings of satiety.
3 – Contains Anticancer Properties
Tangerines’ antioxidants may help prevent cancer. Vitamin C may help cancer grow and spread, speed wound healing after surgery, and increase cancer therapy’s effectiveness while minimizing its side effects.
4 – Heart-Friendly
According to five-year research of over 500,000 adults, eating at least a half cup of fresh fruit daily may substantially reduce heart disease incidence.
5 – High in Antioxidants
Antioxidants such as vitamin C and beta-cryptoxanthin, as well as flavonoids such as naringin, hesperidin, tangerine, and Nobiletin, are abundant in tangerines. Vitamin C’s antioxidant benefits on skin and cardiovascular health and its cancer-fighting qualities are well documented.
6 – A Whole Fruit to Add to the Diet Easily
Because of their natural sweetness, tangerines make a great healthy dessert option. They are enjoyed as a dessert fruit topped with lightly sweetened yogurt, or they may be combined with other fruits like peaches and apples.
7 – Benefits of Eye Health
Cataracts are very frequent due to Age-Related Macular Degeneration (AMD), which is the leading cause of vision loss in Americans over the age of 60 years. Tangerines’ vitamin C and A may help you preserve or even avoid losing your eyesight.
It’s important to note that vitamin C is weakened by heat and light, so eat the tangerines fresh or cooked.
8 – Keeps Bones Strong
According to Tufts University research, men who ate more vitamin C and potassium (both in tangerines!) had enhanced bone density and fewer fractures.
9 – Delays Signs of Aging
Wrinkles result from your skin becoming slackened, thinning out, and dry, but tangerines’ antioxidants may help fight off the aging process.
10 – Ideal for Better Hair
Tangerines contain vitamin B12, which helps hair grow, prevents hair loss, and slows the aging process. If you wish to double down on your efforts, tangerine-based hair products are similar to topical skin products.
FAQs about Tangerines and Diabetes
Can I eat the peel of tangerine, or do I need to remove it first?
Answer: There is no one-size-fits-all answer to this query, as the peel of tangerine can be eaten depending on your preference. If you want to eat the peel, peel it off and enjoy. If you do not want to eat the peel, you can leave it on.
Does tangerine really work?
Answer: Yes, tangerine does work! This citrus fruit is known as an effective detoxifier due to the presence of terpenes, which are responsible for their anti-inflammatory and anti-cancer properties. These terpenes help cleanse the body and eliminate toxins while promoting healthy skin and hair. In addition, tangerine is a natural source of vitamin C, which is essential for the body’s immune system.
Do tangerines lower blood sugar?
Answer: Yes, tangerines do lower blood sugar levels. The reason for this is not completely understood, but it is thought to have something to do with the fruit’s fiber content. Fiber is a carbohydrate that feeds the bacteria in the gut, which in turn helps regulate blood sugar levels. Additionally, tangerines are high in potassium, which can help lower blood sugar levels.
Are tangerines high in sugar?
Answer: Tangerines are an excellent fruit choice for people with diabetes because they contain only 12 grams of sugar and are low glycemic, which means they won’t spike your blood sugar levels like some other high-sugar fruits. Additionally, tangerines are packed with antioxidants, vitamin C, and health benefits such as anti-inflammatory properties.
What fruits should diabetics avoid?
Answer: Fruits that diabetics should avoid include watermelon, papaya, pineapple, jackfruit, and Sapodilla. These fruits contain high sugar levels, which can increase blood sugar levels.
Final Words
Regarding health benefits, there’s no shortage of things to love about tangerines. In this blog post, we’ve discussed some of the key benefits that can be enjoyed by diabetics, such as the fact that it has a low GI rating, which makes it a good option for people with diabetes. Additionally, tangerines are packed with antioxidants and other nutrients that can help improve blood sugar levels and overall health. If you’re searching for a healthy snack or meal that can help improve your diabetes symptoms, give tangerines a try!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537788/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388466/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2743829/
https://fdc.nal.usda.gov/fdc-app.html#/food-details/786762/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/536756/nutrients
https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/diabetes-superfoods
https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity
https://pubmed.ncbi.nlm.nih.gov/29022265/
https://pubmed.ncbi.nlm.nih.gov/25831042/
https://pubmed.ncbi.nlm.nih.gov/26634368/
https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load
