There’s good reason the early explorers used to pack lemons on lengthy voyages to prevent and treat diseases. High in vitamin C, fibre and other nutrients, lemons provide essential health benefits, whether you have diabetes or not. Here’s a look at the health perks of lemons and some inspiration on how to add more of them to your diabetes diet.
Why are lemons nutritious?
These sunny, yellow, sour fruits are high in vitamin C, soluble fibre and plant compounds—all of which are important in improving digestion and gut health, as well as reducing the risk of heart disease and stroke. In fact, studies have shown that plant compounds in lemons have been linked to lowering bad cholesterol and blood pressure, while antioxidants (like vitamin C) boost the immune system to help ward off diseases like cancer.
Some studies have also shown that the citric acid in lemons helps prevent kidney stones, the small, painful lumps that form when waste products crystalize in your kidneys. A lemon’s vitamin C and citric acid also help the body absorb iron from other foods, which helps prevent issues related to iron deficiency or anemia.
Lemons have also been linked to weight loss and weight management. The pectin fibre found in the fruit expands once ingested to help you feel fuller longer.
Do lemons have carbohydrates?
Yes, lemons are primarily composed of carbs (10%) and water (90%). There are approximately 5 grams of carbohydrates in a medium lemon. These carbs typically consist of soluble fibre (found in the pulp), along with simple sugars, such as glucose, fructose and sucrose.
Can lemons be part of a diabetes diet?
Lemons are a good choice when you have diabetes because the soluble fibre in the pulp can improve gut health, while also reducing blood sugar levels by slowing the digestion of sugars and starches. Lemons also have a low glycemic index making them less likely to raise your blood sugar levels compared to other, higher GI foods.
The lemon peel, filled with fibre and vitamins, also packs a nutritional boost when grated into salads, soups and other meals. In fact, research shows that sprinkling lemon zest on food can help control carbohydrate intake and lower cholesterol. Read more on the carbohydrate content of foods.
Keep in mind that lemons are acidic and can cause heart burn and erode tooth enamel when consumed in high quantities. Be sure to dilute lemon juice in water first if you’re drinking it straight, and consume it in moderation. Lemon juice is also a natural diuretic, so it may cause more frequent urination if used in large quantities.
What are the health benefits of lemons vs limes?
Lemons and limes share similar nutritional values especially in terms of carbs, protein and fat—and both provide significant amounts of vitamin C, as well as flavonoids and antioxidants. However, they are different in size and flavour, with lemons being larger than limes, and limes being slightly more bitter in taste. As lemons are a bit sweeter, they are often used more broadly in cooking as an ingredient for both sweet and savoury dishes. Limes, on the other hand, are primarily used for savoury dishes. That said, both lemons and limes can be used interchangeably in many foods and drinks, especially salad dressings, sauces and cocktails.
What are some ways to use lemons in diabetes meal planning?
Not only do lemons smell great, they are flavourful and super versatile. Put a few slices in your water for flavour to help you stay hydrated throughout the day. Or try some soothing lemon tea when it’s time to wind down and relax.
Lemons are also great in a variety of recipes, cold or hot. Add lemon juice or zest to flavour a variety of meats, pasta and vegetables dishes. Lemon juice over a fruit salad can add flavour and prevent the fruit from browning, too. Here are a few tasty lemon-inspired recipes to try:
Chickpea tofu stir fry with spinach, zucchini and lemon
The mighty lemon has many potential health benefits, including reducing your risk of heart disease, boosting the immune system and helping in weight loss and weight management. So, when life gives you lemons, take them! In moderation, these tangy, nutritional fruits are a great addition to your diabetes diet.
