Citrus fruits are always good for the body. They are often the preferred fruits of people who want to strengthen their immune systems during flu season. These fruits are also good for diabetics. Here are some of the benefits of eating citrus fruits:
• They are good for the heart
• They are rich in fiber
• They have a low glycemic index
• They may shorten the duration of colds
• They are rich in potassium
• They help the body absorb nutrients
• They hydrate the body
• They make the skin youthful-looking
• They help with weight loss
The humble yet renowned orange is a common citrus fruit. People with diabetes can easily include this fruit in their diet.
Orange is rich in vitamin C, which acts against free radicals. It also helps strengthen your immunity and heal your wounds quicker. Diabetics can benefit from eating oranges, but what about its carb content?
Below are the daily carbohydrate values of various serving sizes of oranges:
1. A 100-gram orange has:
• 9 grams of sugar
• 47 calories
• 88% daily value of Vitamin C
• 4% daily value, 12 grams of carbohydrates
2. A small, 96-gram orange has:
• 9 grams of sugar
• 45 calories
• 85% daily value of Vitamin C
• 3% daily value, 11 grams of carbohydrates
3. A medium, 130-gram orange has:
• 12 grams of sugar
• 62 calories
• 116 % daily value
• 5% daily value, 15 grams of carbohydrates
4. A large, 185-gram orange has:
• 17 grams of sugar
• 87 calories
• 163% daily value of Vitamin C
• 7% daily value, 22 grams of carbohydrates
Recommended Intake of Carbohydrates
It is recommended by the USDA’s Dietary Guidelines for Americans that your total amount of calories every day should come from carbohydrates. Your body takes in simple and complex carbohydrates from your diet. Simple carbohydrates come from lactose, sucrose, and fructose. Complex carbohydrates come from legumes, grains, and vegetables rich in starch.
Orange Juice or Orange Fruit?
It is better to eat the orange fruit than drink orange juice because of the following reasons:
• An orange fruit has about 60 calories while a 250 ml container of orange juice has 100 calories.
• Pure orange juice lacks fiber.
• Orange juice has more sugar.
The upside to drinking orange juice is that it has vitamin C.
Diabetic patients are at a high risk of having a hyperglycemic episode when they drink orange juice. Blood sugar levels should not spike like that. On a scale of 100, orange juice falls between 66 and 76 in the glycemic index. Patients with diabetes should avoid orange juice because of these reasons.
Yet, when the diabetic patient suffers from a hypoglycemic episode, orange juice can help raise the blood sugar levels immediately.
An orange fruit will always be welcome in a diabetic patient’s diet. It is always best to consult with the attending physician to know how much orange fruit you should take in daily.