Pomegranate is scientifically termed Punica granatum and is commonly called Anaar in Hindi, Daanimma in Telugu, Madhulaipazham in Tamil and Daalima in Bengali. It belongs to the deciduous shrub category of flora and is a popular addition in salads, smoothies, baked items and juices.

Pomegranate is widely cultivated in several parts of the world such as the Mediterranean regions, tropical Africa, the Middle East as well as South and Central Asian countries like India, Nepal and China. In India, pomegranates flourish in the monsoon and winter seasons, between the months of September and February.

The pomegranate is typically a medium to tall shrub, composed of many spiny branches. This plant bears glossy narrow leaves and bright red flowers. The edible portion is however, the fruit, which is composed of two distinct parts – the outer tough pericarp encompassing an inner soft mesocarp which holds the juicy arils covering the seeds. The skin and arils of the pomegranate are deep red in colour, with the arils secreting the juice content. One fruit contains a vast number of seeds.

Pomegranate fruits are a marvellous source of Vitamin C, dietary fibers, folate and potassium and are prized for their ability to promote weight loss, confer anti-inflammatory traits and combat prostate and breast cancer. They are also imbued with potent antioxidants like punicalagins and punicic acid which assist in eliminating toxic free radicals from oxidising healthy cells in the body.

These “pearl-like” tiny red arils, no doubt, are infused with a host of advantages for boosting physical and mental well-being. However, the question does arise whether pomegranate is good for diabetics. Also Read: Diabetic Diet Chart (1600 Calories, Vegetarian)

Is Pomegranate Good For Diabetics?

Diabetes is a disorder where the insulin processing functions aberrantly due to pancreas not being able to secrete the hormone in adequate amounts. This in turn leads to uncontrollable levels of glucose or sugars in blood circulation and affects energy metabolism and kidney function in the affected individual.

Chronic inflammation is an underlying contributing factor in many severe ailments, including type 2 diabetes mellitus. The punicalagin class of flavonoid antioxidants in pomegranates offer immense inflammation-reducing qualities, thereby alleviating the agonizing symptoms of high blood sugar such as muscle pain and fatigue.

Moreover, consuming one glass of pomegranate juice in the daytime on a daily basis has been proven, in many scientific studies, to significantly reduce the bad LDL cholesterol levels in patients with diabetes. This immensely prevents heart complications arising from high blood glucose levels, that is characteristic of type 2 diabetes mellitus.

Pomegranates have a glycemic load value of 18. Glycemic load (GL) is similar to Glycemic Index (GI) and indicates the exact amount of carbohydrates in foods based on how they alter blood glucose levels. Pomegranate is considered a low glycemic index fruit (GI less than 55) and hence gets assimilated and digested slowly. Although it does contain sugars, it also abounds in phenolic compounds, that aid in weight loss and fibers, which regulate hunger and appetite. Also Browse Through: 5 Fruits Low On Glycemic Index That Are Good For Diabetics-Infographic

It is advised to take measured quantities of pomegranate fruits or the juice, once a day in the mornings or noon time, to help manage the symptoms of diabetes.

Other Health Benefits Of Pomegranate:

The mildly sweet and aromatic pomegranate is not only an ideal garnishing and flavoring for salads and pastries, but also bestows one with innumerable wellness incentives. It is highly efficient in alleviating joint pain in arthritis, lowering blood pressure, preventing heart disease, fighting bacterial and fungal infections and enhancing memory.

Therefore, a diabetic patient can consume pomegranate fruits and juice in limited amounts, so as to avoid any harmful side effects and reap its valuable benefits for overall health. Keep in mind to regularly consult your doctor or nutritionist, to gain some insight on how best to incorporate this tasty fruit into the diabetic diet, based on your blood sugar levels and severity of the disease.

Keeps Digestive Tract Healthy

Prebiotics are compounds that serve as fuel for the good bacteria, or probiotics, in the digestive tract. Pomegranate has prebiotic fibres that can increase beneficial gut bacteria such as Bifidobacterium and Lactobacillus. Prebiotics allow these bacteria to support the gut microbiome thus augmenting gut health.

Reduces Inflammation

Pomegranates contain compounds called ellagitannins, which act as antioxidants offering protective benefits and reducing chronic inflammation in the body.

Combats Alzheimer And Parkinson’s

Pomegranates contain ellagitannins that protect the brain from developing ailments like Alzheimer’s and Parkinson’s by fighting oxidative damage and increasing the survival of brain cells. Pomegranates also support recovery from a hypoxic-ischemic brain injury that is, when brain cells are unable to receive oxygen for a long period.

Prevents Coagulation

Tiny arils packed tightly inside the fruit are rich in fibre, vitamins, and minerals. They act as a blood thinner preventing the blood platelets from forming clots and coagulating and keeping heart ailments at bay.

Lowers Blood Pressure

Punicic acid is one of the key ingredients found in pomegranate arils. This has a tremendous capacity to lower cholesterol and triglycerides that can keep blood pressure under control.

Frequently Asked Questions

 Can Diabetics Eat Pomegranate Daily?

Yes, diabetics can eat pomegranate daily in moderation. Pomegranates are rich in antioxidants, particularly punicalagins and anthocyanins, which may help reduce inflammation and improve insulin sensitivity. However, because they contain natural sugars, it's best to limit intake to around ½ cup of fresh arils (seeds).

What Happens If We Eat Pomegranate Daily?

Eating pomegranate daily can have several health benefits:

Improves heart health by lowering blood pressure and cholesterol.

Supports digestion due to its fiber content.

Boosts immunity through high levels of vitamin C and antioxidants.

It may reduce the risk of certain cancers and chronic diseases.

However, excess consumption may lead to digestive discomfort or elevated blood sugar, especially in people with diabetes, if not portion size is not controlled.

What Is The Best Fruit For Sugar Diabetes?

Some of the best fruits for people with diabetes include:

Berries (blueberries, strawberries, raspberries) are low glycemic index, high in fiber and antioxidants.

Apples (with skin) are abundant in fiber and support blood sugar control.

Guava, packed with fiber and vitamin C, may help lower blood sugar.

Pears are low GI and rich in fiber.

Avocados are low in sugar, high in healthy fats and fiber.

These fruits help regulate blood sugar when eaten in moderation and paired with balanced meals.

Which Fruit Reduces Sugar Level?

Fruits that may help lower blood sugar include:

Bitter melon (technically a fruit) – Contains compounds that mimic insulin.

Blueberries improve insulin sensitivity.

Guava may help regulate blood sugar levels.

Indian gooseberry (amla) is known for stabilising blood glucose.

Avocados are low in sugar, their healthy fats can help reduce insulin spikes.

Remember, portion size and preparation matter (e.g., whole fruits are better than juices).

What Should Diabetics Drink First Thing In The Morning?

Healthy drink options for diabetics in the morning include:

Warm water with lemon helps with digestion and hydration.

Fenugreek seed water may help lower blood sugar.

Cinnamon water is known for its potential to improve insulin sensitivity.

Green tea or herbal teas (unsweetened) are low in calories and may have metabolic benefits.

Avoid sugary drinks, fruit juices, or sweetened coffee/tea first thing in the morning.

What Are The Four Best Drinks To Lower Blood Sugar?

Here are four evidence-supported drinks that may help lower blood sugar:

Water helps flush excess glucose through urine and keeps you hydrated.

Cinnamon tea may improve insulin sensitivity and glucose metabolism.

Green tea contains polyphenols that can aid in blood sugar control.

Fenugreek seed water is rich in soluble fiber and compounds that support glucose regulation.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

 

References:

https://www.sciencedirect.com/science/article/abs/pii/S1871402124000018

The effects of pomegranate consumption on glycemic indices in adults: A systematic review and meta-analysis

Author links open overlay panel

Hossein Bahari ,bamoon Ashtary-Larky , Kian Goudarzi ,Seyedeh Nooshan Mirmohammadali , Omid Asbaghi  , Kosar sadat Hosseini kolbadi , Moslem Naderian , Ali Hossein

Fresh pomegranate juice ameliorates insulin resistance, enhances β-cell function, and decreases fasting serum glucose in type 2 diabetic patients

S A Banihani 1, S M Makahleh 2, Z El-Akawi 3, R A Al-Fashtaki 2, O F Khabour 4, M Y Gharibeh 2, N A Saadah 5, F H Al-Hashimi 2, N J Al-Khasieb 3

https://pubmed.ncbi.nlm.nih.gov/25223711/