Is Cranberry Juice Good For Diabetes?
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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What is Cranberry?
Cranberries are small, round, ruby-red berries with a tangy-sweet taste, that are indigenous to North America. They are not only bursting with flavours but also have a host of health benefits.
With a rich history of Western kitchen use, cranberries are popular as a Thanksgiving sauce, yummy cranberry juices, and baked desserts. In India, they can be eaten as dried fruits available in vacuum packs.
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These low-carb fruits with a high content of anti-oxidants make cranberries a good supplement for health issues with inflammation, like urinary tract infections (UTI), heart diseases, etc. Today, let’s find out if cranberry juice is good for diabetes too!
Cranberry’s Nutritional Profile
It’s best to know about the nutrients in cranberries that make them so special. Here is a list of the macronutrients and micronutrients that make up these exquisite berries.
| Nutrient | Amount per 100g |
| Calories | 46 kcal |
| Carbohydrates | 12.2 g |
| Dietary Fibre | 4.6 g |
| Sugars | 4.04 g |
| Protein | 0.39 g |
| Fat | 0.13 g |
| Vitamin C | 13.3 mg (22% DV) |
| Vitamin A | 18 IU (0.4% DV) |
| Vitamin K | 5.1 mcg (6% DV) |
| Potassium | 85 mg (2% DV) |
| Manganese | 0.36 mg (18% DV) |
| Copper | 0.061 mg (3% DV) |
| Antioxidants (ORAC) | 9,090 µmol TE |
(DV- Daily Value)
Please remember that the values are approximate and will depend on the way you consume the fruit. Here are a few key points to note about its nutrient profile:
1. Abundance of Antioxidants
Cranberries are loaded with antioxidants, namely the following:
- Polyphenols or flavonoids
- Vitamin C (Ascorbic acid)
Antioxidants help protect our body from harmful free radicals, protecting it from diabetes, heart disease, ageing, and cancerous changes by keeping the cells healthy and functionally stable.
2. Rich in Vitamin C
Needless to say, the sour flavour of cranberries, owing to their abundance of vitamin C, also contributes to their antioxidant properties.
Cranberries are diverse in their composition and, hence, help keep you healthy and fit. Let us move on to our next section to understand if this wonder fruit is appropriate for a person with diabetes.
Cranberry Juice and Diabetes
Like with most fruits, a person with diabetes can definitely enjoy a cup of whole cranberries, but he has to be mindful of his portion size.
Cranberries are inherently low in carbohydrates. These carbs include more dietary fibre than sugar.
Cranberry juices made by sifting the pulp can deplete these essential fibres. Thus, whole dried cranberries are better for people with diabetes as compared to cranberry juices.
It is advisable to have about half a cup, or approximately 125 ml of fresh cranberry juice only, if you have diabetes. It’s best to avoid packed cranberry juices, as they are loaded with artificial sweeteners and lack fibre. Moreover, always monitor your blood sugar levels after indulging in some cranberry delights.
The Glycemic Index of Cranberries
A very important factor in diabetes control is the glycemic index (GI), the measure of how quickly a carbohydrate-containing food raises blood sugar levels. Raw and whole cranberries have a low GI of 42, which is safe for a person with diabetes.
This same number jumps up in the cases of cranberry juices, especially the sweetened packaged ones with zero fibre.
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Is Cranberry Good for Diabetes?
With a fair idea of the nutritional profile and the GI of cranberries, let us understand if these berries are good for a person with diabetes:
1. Prevents Oxidative-stress
The antioxidant-rich cranberry can neutralise free radicals, helping with blood sugar control, better insulin sensitivity, and lower insulin resistance.
2. Reduces Sudden Sugar Spikes
The low GI of whole dried cranberries is ideal for curbing sudden spikes in blood sugar levels after fruit consumption.
Other Health Benefits of Cranberries
Apart from diabetes, the antioxidants and the diverse mineral profile have other health benefits too, for example:
- Prevention of urinary tract infections
- Maintaining cholesterol levels
- Maintaining heart health
- Better digestion and reduced bloating
- Maintaining skin health and slowing the signs of ageing
Cranberries are a powerhouse of nutrients that can be included in your daily diet in many ways.
Ways to Include Cranberries in Your Diet
For people with diabetes, it’s best to consume whole cranberries. You can have dried cranberries as a snack or as part of your daily oatmeal breakfast. You can add dried cranberries to smoothies, salads, and homemade jams/spreads.
Potential Side Effects of Cranberries
Like other foods, cranberries can have side effects if over-consumed. Some of these include:
- Chance of developing kidney stones: Too many raw cranberries can cause an overload of oxalates that accumulate and eventually form kidney stones.
- Stomach upsets: An overload of dietary fibre and acidic nutrients from cranberries can irritate the stomach lining, causing diarrhea and acid reflux.
How Many Cranberries Should a Diabetic Eat?
For a person with diabetes, moderation is the key! As mentioned, half a cup of dried or approximately 125 ml, of cranberries is ideal, which amounts to approximately 80 g of dried cranberries. These values vary depending on the source and mode of consumption.
When Should I drink Cranberry Juice?
Anecdotal evidence states that there isn’t a perfect time for drinking cranberry juice. Some schools of thought say that consuming it on an empty stomach in the morning helps in better nutrient absorption.
While others suggest drinking it close to bedtime, as Cranberries are an excellent source of melatonin (also known as the sleep hormone) that helps calm the body and induce sleep.
FitterTake
Cranberries are brimming with a variety of vital nutrients. Their antioxidant profile is a game-changer for a person with diabetes. However, it is advisable to have cranberries in moderation to gain maximum benefits and prevent any sudden sugar spikes.
Consider consulting our expert diabetologists and dieticians onboard Fitterfly’s Diabetes Care Program to know how and when to savour some amazing cranberry delights. You can also directly sign up for our programme if you wish to know more.
To know if you can reverse your diabetes, try our Fitterfly Diabetes Reversal Calculator.
You can also, speak to one of our counselors by just giving us a missed call at 08069450746, and we will definitely get back to you.
Together, let us make the journey towards healing from diabetes more healthy and enjoyable.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
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