From the Research
Pomegranates have a low glycemic index, but the most recent and highest quality study suggests that pomegranate juice, not extract, can lower the glycemic response of a high-glycemic index food. The reason for pomegranate's low glycemic impact is its balanced composition of natural sugars, fiber, and antioxidants. While pomegranates do contain sugar, the fiber content helps slow down sugar absorption. Additionally, pomegranates are rich in polyphenols and other bioactive compounds that may actually improve insulin sensitivity.
Key Points
- Pomegranate juice can lower the glycemic response of a high-glycemic index food, as shown in a study published in The American journal of clinical nutrition 1
- The glycemic index of pomegranates is not explicitly stated in the provided studies, but it is known to be relatively low
- Portion control is important when consuming pomegranates, especially for those with diabetes or prediabetes
- The whole fruit form of pomegranate is preferable for blood sugar management due to its higher fiber content and lower glycemic impact compared to juice
Mechanism of Action
The polyphenol punicalagin in pomegranate juice is a potent inhibitor of human α-amylase, which can help slow down carbohydrate digestion and absorption, leading to a lower glycemic response 1.
Clinical Implications
For those with diabetes or prediabetes, pomegranates can be included in a balanced diet, but it is essential to consider the overall dietary context and lifestyle to manage blood sugar levels effectively. Other studies discuss the pathogenesis and management of type 2 diabetes, but they do not provide direct evidence on the glycemic index of pomegranates 2, 3, 4, 5.