Does lemon reduce the glycemic index of foods to a ‘great deal’?

 

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“A quick squeeze of a fresh lemon onto your starchy foods can go a long way in controlling your insulin roller coaster,” he said.

Why? “Since lemon is acidic in nature, it reduces the glycemic index a great deal,” said Shanker.

Notably, the glycemic index indicates the response time of blood sugar levels after eating certain foods. “Its measurement is done on the basis of a scale of 0-100, with 100 being pure glucose. More is the glycemic index of a food, more is the blood sugar spike,” said registered dietitian Garima Goyal.

Does it actually help?

Ushakiran Sisodia, registered dietician and clinical nutritionist, Nanavati Max Super Speciality Hospital, Mumbai said that foods with a lower glycemic index are digested and absorbed more slowly, causing a slower and smaller rise in blood sugar levels. “The mode of action is that whenever the pH of any meal is lowered, there is a premature inhibition of salivary alpha-amylase enzyme which slows down the digestion of starch. This is attributable to its vitamin C content and the presence of soluble fibre in such citrus fruits. So lemon is considered a superfood by diabetics,” said Goyal.

Starchy foods have high glycemic (Source: Getty Images/Thinkstock)

Noting that there haven’t been any definitive studies on the exact effect of lemon juice on the glycemic index, Sisodia mentioned that theoretically, it is possible that the acidic nature of lemon juice may be slowing down the digestion of carbohydrates, and therefore, could potentially reduce the overall glycemic response of a meal. “However, the effect might be minor and more research is needed to confirm this potential benefit,” Sisodia told indianexpress.com.

Another possibility is that lemon juice contains high amounts of vitamin C, which has been shown to aid in protection against the development of type 2 diabetes, added Goyal.

So, how can you add lemon juice to your diet?

Always add lemon juice to your bowlful of salad, no matter what are its ingredients. “Not only will it enhance the flavour, but also raise the body’s metabolism by acting as a fat cutter and aiding in weight loss too,” said Goyal.

What to be mindful about?

“Don’t overdo its consumption as lemon is acidic in nature and can cause digestive issues,” said Goyal.

It is important to note that a balanced diet and overall eating patterns play a much larger role in blood sugar control. “Consult with your nutritionist and endocrinologist to know more about the effective ways of lowering blood sugar levels,” added Sisodia.

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