Pomegranate juice is high in sugar. A typical 8 fl oz serving contains 31 g of sugars. But, as pomegranate juice is particularly rich in antioxidant compounds, even people with diabetes could drink it in moderation.
Is sugar bad for health?
Excessive sugar consumption may cause serious health issues. It has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, and cardiovascular disease. Also, too much sugar may lead to fat accumulation in the liver, decreased insulin sensitivity, increased uric acid and high cholesterol.[1]
How much sugar can we consume a day?
The maximum safe intake of extra sugar is up to 5% of the consumed calories in a day.
So, people who follow a typical 2,000 calorie diet shouldn’t consume more than 25 g of sugar a day. As high amounts of sugar are added to sodas, sweets, and processed products, we should follow a pretty healthy and well-balanced diet in order to avoid sugar overconsumption.[2,3]
Moreover, cutting down sugar is pretty difficult because sugar interferes with the reward system of the brain, affecting eating behavior. In other words, sugar causes overeating. Also, excessive sugar causes weight gain because it prevents the production of the leptin hormone. This hormone helps regulate energy balance by inhibiting hunger.[4]
Certainly, consuming reasonable amounts of fruit juices is good for you.
How much sugar is in pomegranate juice?
Almost all calories of pomegranate juice come from sugars. It contains 12.6 g of sugars per 100 g. Moreover, a typical 8 fl oz (240 mL) serving of pomegranate juice contains 31 g sugar, while it contains only 0.37 g protein, 0.25 g fiber, and 0.72 g fat.[5]
Most fruit juices are pretty high in sugars as well. Only lemon juice is low in sugars and calories.
Can people with diabetes drink pomegranate juice?
Pomegranate juice has anti-diabetic activity! It’s packed with compounds, such as punicalagin, ellagic, gallic, oleanolic, ursolic, and uallic acids, which have anti-diabetic actions! Additionally, it’s rich in powerful polyphenols, such as tannins and anthocyanins, which are beneficial for controlling conditions in type 2 diabetes.[6]
Moreover, due to its powerful antioxidant properties, pomegranate juice may help decrease high blood glucose, high cholesterol, and high blood pressure. It protects the heart![7,8]
In fact, pomegranate juice has a richer antioxidant content than red wine and green tea!
A typical serving of pomegranate juice, as part of a well-balanced diet, won’t spike blood sugar levels. Pomegranate juice has a low Glycemic Index of 53.[9]
Foods with a Glycemic Index equal or less than 55 are considered ideal for people with diabetes, and people who want to lose weight.
Certainly, you should consult your physician before start drinking pomegranate juice, or eating pomegranates.
You’ll find a wide variety of pomegranate juices on Amazon.
