Lychee popularly known as litchi or lichee is a tropical fruit that is mostly cultivated in the north and north-eastern states of India. This highly nutrient-rich fruit native to India goes by the botanical name Litchi chinensis is also widely found in China and in most of the South-east Asian countries.

Prized for their sweet and pulpy nature, these fleshy succulent fruits can be eaten raw or used widely to whisk in the sweet flavour in ice creams, smoothies, juices, sherbet, jellies and jam. The outer skin is greenish when raw and reddish-pink when ripe and have an oblong shape. The edible inner fleshy part is white in colour and surrounds a dark brown seed.

Laden with an excellent source of vitamin C, essential nutrients and minerals like copper and potassium, litchis are imbued with host health benefits including weight loss, glowing skin, better digestion and improved blood circulation. Litchis also have a rich source of antioxidants like epicatechin and rutin.

Although Litchi is a treasure trove of health benefits, there comes a question in mind, if litchis can be eaten by diabetic patients?

Are Litchis Good For Diabetics?

Diabetes or diabetes mellitus is a health condition characterized by elevated blood sugar levels in the blood. It mostly occurs if the pancreas does not produce enough insulin or the body cells do not respond to the insulin produced. In either case, it leads to high blood sugar levels which need to be managed by regular exercise and a well-balanced nutritious specific diet.

Generally, people suffering from this chronic ailment should steer clear from any sugary products and foods having a high glycemic index to keep their blood sugar under control. Litchi like any other fruit has good sugar content. It has a glycemic index 50 which causes it to get digested slowly allowing slow release of sugar into the blood. The fibre content also aids in preventing sudden spike in blood sugar level.

Since the natural sugars in litchi are fructose, it can be considered safe as it does not require any insulin for metabolism. It can be consumed in the morning or as a mid-day snack, as the body would break the carbs in it, to produce energy.

But do not consume this fruit after meals or before going to sleep at night since it might spike your blood sugar levels. So, it can be said that litchi can be considered safe for a person having diabetes if eaten in moderation.

Hence, litchis can be added to the diet of a diabetic patient in limited quantities, but one must consult a doctor or nutritionist as to when and how much to have depended upon the recently tested blood sugar levels, so that you can steer clear of the side effects and enjoy its immense benefits.

Bolsters Immunity

The abundance of Vitamin C in litchi offers a magical remedy for uplifting the immune system and fortifying the body against various microbial invasions. The active ingredients in litchi reduces weakness and fatigue and improves the vitality of the various organs. It also improves the function of the adrenal glands which in turn helps in reducing the stress levels.

Promotes Digestion

Imbued with dietary fibres and showcasing powerful carminative, anti-flatulent and digestive properties, litchi helps regulate the bowel movement by ensuring its smooth faecal passage through the digestive tract, thus reducing flatulence, bloating, constipation, and abdominal distension. It also stimulates gastric and digestive juices promoting efficient nutrient absorption and treating conditions like indigestion, ulcers, and gastritis.

Improves Blood Circulation

The presence of essential minerals like iron and copper in this wondrous succulent fruit actively helps in the formation of Red Blood Cells. The detoxifying qualities also help in getting rid of harmful toxins from the bloodstream thereby enhancing blood circulation and promoting oxygenation of the organs and cells.

Other Health Benefits Of Litchi

This pulpy fruit is not only appealing to our taste buds but also vouches for a multitude of health benefits. It improves blood circulation, boosts the immune system, aids in digestion, manages blood pressure, prevents obesity and is also good for getting healthy bones and a crystal clear glowing skin.

Frequently Asked Question

Can Diabetics Eat Litchi?

Yes, diabetics can eat litchi in moderation. Litchis have a moderate glycemic index (around 50) and are rich in natural sugars, so portion control is essential to prevent spikes in blood sugar levels. Eating 2-3 litchis at a time as part of a balanced meal can be safe for most diabetics. Always consult a healthcare professional for personalized advice.

Who Should Not Eat Lychee?

Litchi contains compounds that can lower blood sugar levels, which may exacerbate hypoglycemia.

Consuming large amounts of litchi on an empty stomach may lead to low blood glucose levels and conditions like Acute Encephalitis Syndrome (AES).

People with a history of fruit allergies should avoid litchi to prevent adverse reactions such as itching, swelling, or respiratory issues.

Individuals with uncontrolled diabetes should avoid eating litchi due to its high sugar content.

What Is the Best Fruit for a Diabetic?

Some of the best fruits for diabetics include:

Berries like blueberries and strawberries are low in sugar, high in fiber, and packed with antioxidants.

Apples have a low glycemic index and are rich in fiber.

Citrus fruits such as oranges, and grapefruit provide vitamin C and are relatively low in sugar.

Avocado helps regulate blood sugar levels with its healthy fats.

Pears are a good source of fiber, which helps control blood sugar.

These fruits are best consumed in moderation, paired with a source of protein or healthy fat to stabilize blood sugar levels.

How Many Litchis Can I Eat in a Day?

For most people, eating 5-6 litchis a day is safe and provides essential nutrients like vitamin C and antioxidants. However, for diabetics or individuals watching their sugar intake, it’s advisable to limit litchis to 2-3 per day and pair them with low-GI food to balance the glycemic impact. Always consider your overall dietary plan and consult a dietitian if in doubt.

(This article is reviewed by M Sowmya Binu, Food and Health Expert)

Author Profile:

Soumita Basu:

Soumita Basu holds a Bachelor's Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.

References:

Litchi chinensis as a Functional Food and a Source of Antitumor Compounds: An Overview and a Description of Biochemical Pathways

Sonia Emanuele 1, Marianna Lauricella 1, Giuseppe Calvaruso 2, Antonella D’Anneo 2, Michela Giuliano 2,*

https://pmc.ncbi.nlm.nih.gov/articles/PMC5622752/

 

Nutrient components, health benefits, and safety of litchi (Litchi chinensis Sonn.): A review

Lei Zhao 1 2, Kun Wang 1, Kai Wang 1 2, Jie Zhu 3, Zhuoyan Hu 1 2

https://pubmed.ncbi.nlm.nih.gov/33337091/