Can diabetics eat litchi? Nutritionist shares 4 important tips to keep in mind

It can be difficult to curb the sugar cravings, especially when you are forced to avoid it due to certain health reasons. Take diabetes for example. Marked by high blood sugar levels, it is a major global threat and occurs when your body is not able to produce enough insulin or does not respond to the insulin produced. Therefore, people with diabetes are not allowed to eat a variety of foods, including fruits that can increase blood sugar levels. Don’t worry, not all fruits are forbidden and a perfect example of this is litchi. Yes, you read it right! Well, let’s put it simply, diabetics can eat litchi but only under the right conditions and in the right quantities. Do you also love litchi but are afraid of a spike in blood sugar levels? If your answer is yes, then this article is for you! Read on to know some nutritionist-approved tips that can help you relish the fruit without compromising your health.

Also read: Diabetes diet tips: 5 herbs and spices that may help manage blood sugar

Can Diabetics Eat Litchi: Fact or Myth?

According to Bangalore-based nutritionist Anju Sood, litchis contain natural sugar like any other fruit. But the sugar found in litchis may not be that unsafe for diabetics. This is because litchis contain fructose which does not require insulin for its metabolism. Despite this, Sood recommends eating this fruit in moderation as eating it mindlessly will definitely increase your blood sugar levels.

4 Tips for Diabetics to Eat Litchi

Nutritionist Shweta J Panchal shared a video on Instagram, listing tips diabetics should remember while including litchis in their diet.

1. Portion control

If you have diabetes and want to eat litchis, pay attention to your portion size. According to nutritionist Panchal, eating a small amount of litchi can help manage your blood sugar levels more effectively. Moreover, she explains that if five to six pieces of litchi are in control, it will not harm your sugar levels. However, if this is not the case, try to control them before making litchis a part of your diet.

2. Balance with other foods

Since lychees are high in calories, pairing them with foods that have a low glycemic index (GI), such as nuts and lean protein, can help balance the effect of lychees on blood sugar levels.

3. Consider the glycemic load

For those who don’t know, glycemic load is a number that determines how much a food consumed will raise a person’s blood sugar levels. According to nutritionist Panchal, while litchi has a medium glycemic index (GI), its glycemic load is low because it contains fibre. This means that it may not raise blood sugar levels as much as other fruits.

4. Scheduling and monitoring

If you are diabetic, do not forget to include litchi in your balanced diet. Pay attention to your blood sugar levels after eating it to understand what effect it has on your body. This will ensure that you can enjoy the goodness of litchi without affecting your body.

Watch the full video below:

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A post shared by Dietitian Shweta J Panchal | The Diet Therapy (@dt.shwetashahpanchal)

5 Health Benefits Of Litchi:

It is important to practice moderation in enjoying litchis, even if you are a diabetic. Now, let us look at some of the major health benefits of this delicious fruit. Read on.

1. For immunity

Litchi can boost your immunity and keep you energetic throughout the day. This is because this simple fruit is rich in vitamin C and keeps seasonal cough and flu at bay.

2. For digestion

If you are suffering from digestive problems like constipation, bloating or gas, this plump fruit can help you. Lychee is rich in fibre which can help cleanse the digestive system and keep your bowel system moving smoothly, keeping the digestive system happy.

3. For the skin

Are you suffering from dull skin? Eat this delicious fruit to keep skin problems at bay! Lychee is rich in fibre, so it can help you maintain healthy and glowing skin.

4. For bones

Lychee contains essential nutrients like magnesium, phosphorus, iron, manganese, and copper that can strengthen your bones. This is because these minerals are known to increase calcium absorption in the bones, making you stronger from the inside and outside.

Also read: Why moong dal is beneficial for diabetes, and 8 healthy recipes for your diet

5. For blood pressure

If you are struggling with blood pressure then this simple fruit can help you. Litchi helps in reducing high blood pressure by maintaining fluid balance. It is rich in potassium and low in sodium which helps in controlling blood pressure.