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Journalism of Courage
One of my young patients was worried about fluctuations in his blood sugar levels despite following his recommended diet regime to a T. “My blood sugar has been going up of late despite my portion-controlled diet and exercise,” he said. Then I asked him what he drank through the day. “I don’t have packaged juices or soda. But since it is summer and I feel thirsty, I carry blended fruit juice from home,” he said. Little did he know that whole fruits squeezed at home as juice can push up blood sugar levels too.
For people living with diabetes, fruit juices—despite being homemade and natural—can pose challenges. Even though they contain no added sugar or preservatives, juicing strips away the fruit’s natural fibre. Without fibre to slow down digestion, the sugars in juice are absorbed more quickly, potentially causing a blood sugar spike. Therefore, portion size, timing, the fruit’s glycaemic index (GI), a measure of how quickly food breaks down into sugar, and glycemic load (GL), a measure of how much a food containing carbohydrates affects blood sugar levels, become crucial.
WHICH JUICES ARE SAFE FOR DIABETICS
Coconut Water
Coconut water is among the safest and most hydrating summer drinks for diabetics. It is naturally low in sugar and rich in potassium, magnesium and antioxidants. Coconut water has a moderate GI (around 54) but a low glycemic load when consumed in small amounts.
Recommended Quantity: 100–150 ml (half a glass to three-fourths of a glass) per day.
Best Time: Mid-morning or after light physical activity.
Tip: Choose tender coconuts. Do not add sugar or salt.
Watermelon Juice
While this has a high GI (76), its glycaemic load in small portions remains low. However, juicing it removes fibre, which increases the risk of a blood sugar spike.
Recommended Quantity: 100 ml (half a glass), no more than twice a week.
Best Time: Early in the day, paired with a few nuts to slow sugar absorption.
Tip: Add mint, lemon and avoid straining to retain some pulp.
Cucumber-Mint Juice
Cucumber is high in water and very low in carbohydrates, making it an ideal summer juice base for diabetics.
Recommended Quantity: 200 ml per day.
Best Time: Midday or as a light refreshment between meals.
Tip: Add mint and a dash of roasted cumin for a refreshing, digestion-friendly drink.
Tomato Juice
Tomatoes are rich in antioxidants like lycopene, contain minimal natural sugars and a low GI.
Recommended Quantity: 150 ml per day.
Best Time: Mid-morning or just before lunch.
Tip: Skip the strainer and season with black pepper or lemon for added taste.
Pomegranate Juice
Pomegranates are nutrient-dense and packed with polyphenols and antioxidants, but they are also naturally sweet. So have this occasionally.
Recommended Quantity: 100 ml, 2–3 times a week.
Best Time: With or right after a meal to reduce blood sugar spikes.
Tip: Consume fresh without mixing with other fruits.
WHICH JUICES TO AVOID
Mango Juice: Very high in sugar even when home-made; best avoided or limited to 50 ml rarely.
Grape or Lychee Juice: High in natural sugars and glycaemic load; not recommended for diabetics.
Never drink on an empty stomach: Always pair juices with a source of protein or fibre. Retain pulp when possible to slow down sugar absorption rate. Use a glucometer to observe how your body reacts to different juices.
(Dr Chaturvedi is endocrinologist at Apollo Hospital, Delhi)
