THE diabetes requires you to monitor your diet closely, especially sugars and carbohydrates. But some fruits are safe to eat, and even support health. This is the case of persimmon, an orange fruit, rich in fiber and antioxidants, which can become an interesting ally. Insights from Laëtitia Buresi, dietitian nutritionist at the Center’s Institute of Diabetology and Nutrition.
Persimmon, a concentrate of benefits
This small fruit from Asia is full of health benefits, thanks to its richness in vitamins, minerals, fibers and antioxidants. It contains:
- From the vitamin C and vitamin A to support the immune system and eyesight.
- Potassium and manganeseessential for the proper functioning of the heart and muscles.
- Dietary fiber (around 3 to 4 g per 100 g of fruit), which help regulate digestion and limit variations in blood sugar levels.
- Of the antioxidants (polyphenols, flavonoids and tannins), which protect cells from oxidative stress, reduce inflammation and can help prevent certain complications linked to diabetes, such as cardiovascular disorders.
- Other minerals and vitamins : of calciumphosphorus, copper and B vitamins, which support metabolism, bone health and the proper functioning of the nervous system.
Does persimmon raise blood sugar?
The main point of attention for diabetics is sugar. “Persimmon contains natural sugars, mainly glucose and fructose, but it is also rich in fiber, which plays a protective role », explains Laëtitia Buresi. In other words, its fibers play a key role: they slow down the rise of glucose in the blood, which prevents sudden spikes in blood sugar.
- The soluble fiber in persimmon forms a gel in the intestine which slows down the entry of glucose into the bloodwhich helps avoid glycemic peaks.
- The tannins and polyphenols present in the fruit can also slow down the action of certain digestive enzymeswhich moderates the increase in blood sugar after the meal.
The impact of persimmon on blood sugar also depends on its degree of maturity :
- A fruit very ripe is sweeter and its consumption can cause a faster rise in glucose.
- A khaki firm or slightly astringenton the contrary, contains less assimilable sugars and more tannins, which slows absorption and makes the fruit more suitable as a controlled snack for people with diabetes.
Can you eat raw persimmon when you have diabetes?
Yes, it is possible to eat persimmon raw. But some precautions are necessary to avoid too rapid a rise in blood sugar levels and take full advantage of its benefits.
- Choose firm or slightly ripe persimmons : they contain fewer assimilable sugars and retain a slight astringency, which slows down the absorption of glucose.
- Control portions : half a portion per meal (i.e. ½ to 1 fruit) is enough to enjoy the sweet taste without overloading the blood with sugar.
- Combine it with fiber or proteins : natural yogurt, cottage cheese or some nuts help slow down the absorption of sugar and limit glycemic peaks.
The good news is that by following these simple rules, raw persimmon can become a real ally for adding variety to the fruits in your diet!
Please note: people suffering from digestive disorders may feel light bloating.
How to integrate persimmon into your diet without risk?
Here are some simple ideas to enjoy persimmon without risk:
- At breakfast : add pieces of persimmon to natural yogurt or a bowl of oatmeal. Fiber from fruit and cereals slows the absorption of sugar and prolongs the feeling of fullness.
- As a snack : eat it raw, possibly accompanied by a handful of dried fruits or nuts. This combination of fiber and protein helps limit blood sugar variations while providing a little sweet pleasure.
- A dessert : make a homemade persimmon compote without added sugar. You can flavor it with a little cinnamon or vanilla to vary the flavors.
- And salad : combine slices of persimmon with green vegetables (spinach, arugula, lamb’s lettuce), a few walnuts or almonds, and a drizzle of lemon juice or olive oil.
- As an accompaniment to cooked dishes : add diced persimmon to savory dishes like a vegetable curry or a tagine.
In summary, persimmon can be an excellent ally for people with diabetes, provided they consume it in moderation and in an appropriate manner. Its natural sweetness and its richness in fiber make it a fruit that is both delicious and protective. Do not hesitate to gradually integrate it into your diet to enjoy its benefits with complete peace of mind!