Is Star Fruit Good for Diabetes?? GI Score, Nutritional Value, Benefits, and Risks
Star fruit is a five-spoked star shaped fruit that tastes sweet and sour and has been used to make pickles, rasam and other dishes. It aids in weight loss, good for respiration and reduces risks of heart diseases.
But is star fruit good for diabetics? What are the health benefits of star fruit for diabetes? Star fruit nutrition and more.
Let’s get into some facts about star fruit and its benefits for diabetes.
What Is Star Fruit?
Star fruit or Carambola is a fruit that’s shaped like a five spoke star. It usually tastes sweet and sour. Star fruit has been used in a number of purposes such as pickle preparation, star fruit rasam and star fruit chutney. This is because its skin and the fruit itself has a mild sour flavour that makes it a tasty relishing dish in India. It can be seen in yellow or green color and is available in two types such as smaller or larger size.
Star Fruit (Carambola): Nutritional Profile
Star Fruit health benefits are many. It is high in fiber and vitamin C. Besides that, Star Fruit contains protein, Vitamin B5, folate, copper, potassium, and magnesium, which help manage sugar and glucose levels. One medium-sized fruit (around 91 grams) has 28 calories and 6 grams of carbs. It has a glycemic index of 45.
100 grams of star fruit contains the following nutrients:
| Fiber: 3 g |
| Protein: 1 g |
| Vitamin C: 52% |
| Vitamin B5: 4% |
| Folate: 3% |
| Copper: 6% |
| Potassium: 3% |
| Magnesium: 2% |
Advantages of Star Fruit For Diabetes
Star Fruit benefits those with diabetes because of its high fibre and low carb content. This helps regulate blood glucose levels. In Asian countries, it is promoted as a traditional remedy for diabetes.
- Used in the treatment of psoriasis and dermatitis
- Good for weight loss
- Natural immunity booster
- Good for respiratory health
- Improves heart health
Ways To Consume Star Fruit For Diabetes
- If you like to eat raw, make sure you pick a ripe Star Fruit — primarily yellow with hints of green. Slice, remove seeds and eat. You can also make a juice of this fruit.
- Pair Star Fruit with avocados, kiwis, or mangoes.
- You can add it as a garnish in salads for better taste
- In Asian cuisine, it is used as a substitute for lemon or tamarind in curries. It pairs well with seafood.
- You can make a jam, jelly, or chutney.
Best Time To Consume Star Fruit For Diabetes
Morning is considered the best time to consume fruits as the digestive system metabolises or breaks down the sugar faster. You can have Star Fruit any time of day, especially for diabetic people, as long as you check with your doctor before adding anything new to your diet. Star Fruit health benefits are many. So enjoy it.
Risks of Over Consuming Star Fruit For Diabetes
Though the health benefits of Star Fruit are many, it contains a neurotoxin called Caramboxin, which might trigger reactions in some people, especially those with kidney disease. Consult with a doctor before trying Star Fruit as it can lead to kidney damage arising from a build-up of neurotoxins. People taking prescription drugs should avoid it. Some of the signs of Star Fruit ‘poisoning’ are hiccups, mental confusion, and seizure.
Other Health Benefits of Star Fruit
- Star Fruits are anti-inflammatory fruits due to high levels of antioxidants. Research has proven that Star Fruits help ease the symptoms of chronic diseases such as dermatitis and psoriasis.
- The high fibre content helps in weight loss. The fruit is also low in calories.
- A high amount of Vitamin C helps in immunity building. It is a traditional remedy for respiratory infections.
- The sodium and potassium in starfruit act as electrolytes which prevents dehydration and improves heart health.
- One of Star Fruit’s uses is that it stimulates the digestive system and relieves symptoms of constipation or cramping.
Don’t Have Time To Read?
- Star Fruit is high in fibre and vitamin C and has a low glycemic index of 45. It contains protein, Vitamin B5, folate, copper, potassium, and magnesium, which help manage sugar and glucose levels. That, in a nutshell, is Star Fruit nutrition.
- The high level of fibre in Star Fruit and its low carb content helps regulate blood glucose levels.
- Here are four ways to consume Star Fruit: Raw as a fruit; Star Fruit juice; paired with avocados, kiwis, or mangoes in a salad; and a substitute for tamarind in curries.
- Morning is usually considered the best time to have such fruits. Our digestive system breaks down complex sugar and carbs faster in the morning, which helps boost energy for the whole day.
- Star Fruit might trigger reactions in people with kidney disease. Consult with a doctor before trying Star Fruit as it can lead to kidney damage arising from a build-up of neurotoxins.
- Star Fruit may help ease symptoms of psoriasis and dermatitis, aids in weight loss, helps boost immunity and prevent dehydration.
Also Read: Is Passion Fruit Good for Diabetes
Friendly Asked Questions
Is Star Fruit Good For Diabetes?
YES, Star Fruit is considered suitable for diabetes as it has a low glycemic index (45). The fruit is also high in fibre, which helps regulate blood glucose levels.
Is Star Fruit High in Sugar?
Star Fruit is high in fibre and vitamin C but low in calories and sugar, making it an excellent addition to those with diabetes.
Does Star Fruit Raise Blood Pressure?
Star Fruit contains high amounts of sodium and potassium. These minerals act as electrolytes and may help to maintain blood pressure levels.
What Are The Benefits of Star Fruit?
Star Fruit has several benefits. On account of its high fibre content, it may help to regulate insulin levels. Star Fruit also has anti-inflammatory properties, aids in weight loss, helps build immunity and improves heart health.
Is It Safe To Eat Star Fruit?
It is safe to eat Star Fruit unless you have been diagnosed with kidney disease as it contains a neurotoxin called Caramboxin, which might trigger an adverse reaction. People taking prescription drugs should also avoid Star Fruit.
Can I eat Star Fruit Every Day?
YES, it is safe to eat Star Fruit every day as it is high in fibre and Vitamin C and contains heart-healthy minerals like sodium and potassium. Those with kidney disease should avoid Star Fruit or consult a doctor before consuming it as they may have adverse reactions.
Is Star Fruit a Superfood?
Star Fruit is considered a superfood now on account of its high vitamin C levels. It is also high in fibre and folate.
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