Diabetes Management,Healthy-diet

Is Pomegranate Good for Diabetes?

June 2022

Pomegranate and Diabetes

Having a diet rich in fruits and vegetables is known to be beneficial for people with type 2 diabetes. But is it safe to consume all fruits and vegetables assuming they may help reduce the risk of diabetes? If so, do you first need to be aware of certain points about the fruits and vegetables you choose?

Find out whether eating pomegranates can reduce the risk of developing or worsening diabetes, or if everything you heard was a myth.

Glycemic Index or GI of pomegranate

The Glycemic Index (GI) is a system that assigns a number or numeric value to foods based on how much carbohydrate they contain and how quickly eating each of these can raise your blood sugar levels.  

What you eat will have an impact on your overall blood sugar levels. Keeping track of the GI count of the foods you consume can help you understand how they will affect your blood sugar levels. This will also help you avoid certain foods, and include some in your regular diet, depending on your specific needs.

Glycemic index (GI), is usually divided into three categories:

  • Low GI – between 1 and 55
  • Medium GI – between 56 and 69
  • High GI – 70 and above 

The glycemic index of pomegranates is 35. This amount of GI comes under the low GI score and is considered extremely safe for diabetics to consume.

Will pomegranate increase blood sugar?

A glycemic index of 35 also means that eating pomegranates will not raise your blood sugar levels because they will get digested slowly in the body. 

Pomegranate benefits in Diabetes

Including pomegranates in your regular diet can provide a slew of health benefits. Here are some of the ways that eating pomegranates can help reduce the risk of developing or worsening diabetes:

   1. Anti-oxidant properties:

  • Pomegranates have high anti-oxidant properties, which aid in the reduction of oxidative stress and the prevention of chronic inflammation.
  • As a result, eating pomegranates will have a positive effect on diabetes and help to prevent any related complications. 

   2. Reduced fasting blood glucose levels:

  • Pomegranates contain a host of compounds such as punicalagin, gallic, ursolic, gallic acids, ellagic and more.
  • All of these have been found to have anti-diabetic actions, which can prevent the progression of the condition as well as lower any related health complications.

Overall health benefits of eating pomegranate

In addition to all the above, including pomegranates in your regular diet plan can have the following health benefits:

  • Pomegranates are one of the lowest-calorie fruits,  meaning that eating them will not cause any weight gain. Obesity is often associated with diabetes, that is why pomegranates can be a healthy snack option.
  • The high amount of fiber present in pomegranates also makes it very beneficial for your digestive health. This means that, when you have pomegranates, the body takes longer to digest them, thereby keeping your blood glucose levels stable and avoiding any spikes. 
  • Pomegranates are a rich source of polyphenols, which are especially helpful for lowering and better managing the levels of blood sugar. As a result, it can be a very effective tool in protecting against type 2 diabetes.
  • Atherosclerosis is often a condition associated with diabetes, in which there is a build-up of plaque in the arteries, or the arteries become hardened. Having pomegranates regularly can help prevent or reverse this condition. 

Have it

  • Juice it
  • Sprinkle on chaat
  • Add in vegetable or fruit salads
  • Have as a snack
  • Sprinkle on boiled corn
  • Add on top of nachos
  • Add on the bhel

As with any other foods that you consume, remember that too much of anything is bad for your overall health, and eating in moderation is the key. With many health benefits for diabetes and your overall health, eating pomegranates can be a healthy way to keep your blood sugar levels in check. This will reduce your risk of diabetes, as well as improve your general diabetic health. 


However, before you start eating pomegranates or make them more frequent in your diet, make sure that you do speak to your diabetes care team. This will enable you to understand how much pomegranate is safe for you to eat and follow medical advice as given. Using a continuous glucose monitor or a smart glucometer (as in Diabefly with Accu-Chek), you can track your personalized glycemic index which allows you to understand just how much what you eat is affecting your blood sugar levels. Nutrition coaches from Diabefly and Diabefly Pro can use this data and create a plan that not just suits your preferences and blood sugar levels but also your lifestyle. What are you waiting for? Call our expert  022 48971077 (EXT 1) today! 

In addition, do exercise regularly to get the maximum results out of your diabetes health care plan. Take care.


Was this article helpful?

We hope you found this content useful. What if you got tailor-made advice from experts to help manage blood sugar, whenever and wherever you need it? Someone you could work with closely to get your blood sugar to healthy levels, to reduce diabetes symptoms and prevent complications?

How about a free consult with a diabetes counsellor to know exactly how we can help you?

Enquire about Diabefly

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