Popular Uses for Lemons
Much has been written on the many uses of lemons in food and in the household. This yellow to yellow-green citrus fruit which has Asian origins grows as a small tree or shrub, bearing fruit all year round. Production has increased in the United States since the 1940’s and more than 50 percent of crops are used as juice and other drink products. Because it is always available and affordable, lemon juice has been studied for its health benefits.
Nutritional Facts about Lemon Juice
One fluid ounce (30 g) of raw lemon juice contains approximately 8 calories. It contains 27.7 g water, 2.6 g of carbohydrates and 0.1 g of proteins. It contains no fats or cholesterol.
An ounce of lemon juice also contains Vitamin A and C, folate and choline. Mineral content includes calcium, magnesium, phosphorus, potassium and sodium. The amount of Vitamin C in lemons, which is 40-50 mg in 100 g lemon) is twice that found in oranges.
Important information to diabetics about lemons is that it has an estimated zero glycemic load, which means they have no effect on blood sugar levels.
Benefits of Lemon Juice for Diabetics
Diabetics have been found to have low blood levels of vitamin C. This may be because the increased blood sugar levels hamper the absorption of this vitamin in the cells. Since pure lemon juice is a rich source of vitamin C and has no effect on blood sugar levels, its role in the diabetic diet has been considered:
- Vitamin C decreases blood sugar levels in type II diabetics. Although there are conflicting studies that suggest this, it is now accepted that high doses (at least 1000 mg) of vitamin C can decrease blood glucose levels. It also reduces insulin resistance in type II diabetics though its action on the cell membranes, thus improving blood sugar levels.
- Vitamin C decreases lipid, cholesterol and triglyceride levels, which are important in preventing obesity.
- Vitamin C is an antioxidant, or a substance that destroys free radicals in the body. Free radicals are products of normal metabolism that are produced by cells in the natural aging process and during periods of stress, including diseases. Antioxidants are also known to prevent cancer, hypertension and heart disease. They are also important in fighting infection and reversing or delaying premature aging of the skin.
- Vitamin C in lemon juice causes an increase in collagen production. Collagen is a substance which is important in skin elasticity, strength of bones and cartilages and integrity of blood vessels.
- By its action on the lining of blood vessels and collagen production, vitamin C improves blood flow and prevents undesirable blood clotting. This is particularly important in diabetics because they usually suffer from complications to the heart and kidneys secondary to poor circulation.
Therefore, being a rich source of vitamin C (double that of orange juice) that potentially decreases blood sugar levels, lemon juice is good for diabetes.
Are There Any Risks or Disadvantages in Taking Lemon Juice?
For the health benefits to be maximized it must be noted that vitamin C such as found in lemon juice has to be taken in relatively large amounts. Although lemon juice itself carries no risks since it does not cause any toxicity or allergies, taking large amounts may have some disadvantages such as increased acidity in the stomach, leading to erosion of its lining and worsening of gastroesophageal reflux symptoms. Its acidity also has adverse effects on the tooth enamel and the surrounding gums. Care must therefore be taken as to the ingestion of large amounts of lemon juice so that these undesirable effects are not experienced.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
References
- Nutrition Data, “Nutrition Facts and Analysis for lemon juice, Raw”
- Joslin Diabetes Center, “What Are the Best Vitamins and Minerals to Take?”
- Indian Council of Medical Research, “Effect of vitamin C on blood glucose, serum lipids & serum insulin in type 2 diabetes patients.”
Angelica Giron - Dr Angelica Samarista-Giron is a medical graduate, an anesthesiologist, trained at the University of the Philippines College of Medicine. ...
