Are Figs or Anjeer Good for Diabetics?

Anjeer has an exclusive fibre content. And, this makes anjeer a good-to-go fruit for people with issues in their bowel movements. Fibre adds bulk to stool, and this allows it to pass easily outside the body. Thus, figs are a great digestive aid and support bowel movements. Fig or anjeer is moderately rich in sugar. And, they are quite safe to be added in a diabetes meal plan. Read on to know, “Are figs or Anjeer good for diabetes”?

About Anjeer Fruit

Anjeer comes from a family, Ficus; its scientific name is Ficus carica. Figs or anjeer are sweet, juicy, and packs various health benefits. People eat anjeer in dried or fresh forms. Anjeer is rich in potassium, thus people add them in their high blood pressure diet. Also, anjeer is an outstanding source of calcium. Foods containing high calcium may aid in strengthening bones and teeth.

For diabetic people, it is good to maintain moderation. The skin of a fresh anjeer is purple in color while its pulp is red. This makes it a healthy mid-meal snack option. As per the USDA, a small fig (having a diameter of 1.5 inch) consists of 1.2 grams of fiber. A large fig has a diameter of roughly 2.5 inches and contains around 1.9 grams of fiber. It is critical for diabetic people to eat foods with good fiber content. Fiber takes a long time to get digested. As, it’s metabolism is not fast, there is an improved blood glucose control in a person’s body.

Nutritional Facts About Anjeer / Figs

Anjeer packs several flavonoids including lutein, carotenes, chlorogenic acid, and tannins. Flavonoids are natural plant-based substances. They help to decrease the oxidative stress of a person’s body by counteracting the action of free radicals.

Also, figs are supplemented with soluble dietary fibers in profuse amounts. Their countless fiber content makes anjeer highly nourishing and perfect for diabetics. Vitamins A, E, and K are present in anjeer. They clean the body by removing toxins outside. Antioxidants present in this fruit keeps ailments at bay.

Now, take a glance on the nutritional information of anjeer.

Figs or Anjeer For Diabetes

Is dried fruit good for diabetics? In contrast to anger’s dried form, fresh ones contain fewer calories and sugar. It is not recommended for diabetics to consume too many dried fruits. As dried forms are more concentrated in terms of glucose content.

It is quite understood, that before incorporating any extreme change in a person’s diet, he or she should talk to an expert. A person may include anjeer in his or her diet.

Glycemic index (GI) and Glycemic Load (GL) of Anjeer (Figs)

The anjeer glycemic index is 51, which is a very low value. For 60 grams serving, the GI value of dried anjeer is 61. However, the GL of a dried anjeer little high.

The GL of 50 grams or 1/4th cup of freshly chopped anjeer is approximately 2. This is found to be a remarkably low value. Also, the GL of a dried anjeer is 16, which is a moderately high value.

One cup of fresh anjeer contains around 150 calories, 40 carbs, and 34 grams of sugars. And, all these brings down the GL of figs to 16. Any medium GL food product is effective when consumed in limits. But, anything more than 20 is well-thought-out as high.

Also Read: Triglycerides Levels Chart: Normal, Risk of High Levels, Causes, & Prevention

Can Diabetics Eat Anjeer?

For diabetics, fresh anjeer can be safe and good. The carb content should be under check. That is, the quality and quantity of carbs per meal.

Top Benefits of Anjeer / Figs

Weight Management

Anjeer contains profuse fibers. Due to this property, anjeer is useful for individuals who are trying to get in shape. A person may lose weight with comparatively lesser effort. The question is how anjeer helps a person in this process? Fibre helps in keeping an individual satiated for a long while. Also, the fruit suppresses the cravings of consuming foods in between meals. It is a must for people to discard obesity and manage their weight at its best. A shaped body reduces the possibility of developing severe health problems like cardiac diseases, cancer, etc.

Strengthen Bones and Muscles

Healthy bones help in keeping a person work productively for long duration. There is no person who wishes to feel lethargic and deadly. Every person must give their bone density a boost by adding anjeer to one’s meal plan.

Anjeer contains calcium which is a major ingredient of bones. A person needs around 1000 mg of calcium daily. In addition, 100 grams of anjeer deliver roughly 35 mg of calcium. And, this is moderately a good quantity.

Keeps Heart Healthy

Anjeer is rich in antioxidants that provide a considerable boost to people’s cardiac health. They remove harmful radicals from people’s body.

The effectiveness of figs in lowering the level of triglycerides is well-identified as per studies. Triglycerides are the leading reasons behind heart diseases. By keeping the triglyceride level in check, a person can keep his or her heart activity optimum.

Control Blood Sugar Levels

Fig is a good source of potassium as stated in the nutritional chart above. Potassium is an important mineral having a role in diabetes management. It helps to control the amount of glucose getting absorbed after meals. Furthermore, another compound named chlorogenic acid also benefits diabetic patients. This compound produces a reduction in the levels of blood sugar. This in turn helps in effective diabetes management for the person.

Controls Blood Pressure

Individuals having high blood pressure are roughly the same in number as diabetics. Mostly, an individual may battle with both diabetes and hypertension.

Amongst the haze of uncertainties, anjeer brings a ray of hope. Let’s see how? Potassium is a major ingredient in controlling blood pressure. Anjeer works as a dilator on blood vessels and delays calcium movement in the blood vessels. This allows a smooth movement of blood via the heart.

Improves Reproductive Health

It is exciting to recognize that anjeer comes with a sacred history. In early times, Greeks symbolized anjeer as a representation of love. This belief comes with a scientific association as well.

Studies established the role of anjeer as a potential remedy for mitigating:

1. reproductive problems
2. hormonal irregularities
3. breast cancer
4. menstrual anomalies in females.

Maintains Oral Health and Hygiene

Even though anjeer is sweet in taste and sweet foods are bad for oral cleanliness. Amazingly, anjeer pack certain phenolic compounds. These substances help to produce a barrier to all dental problems. It also contains flavonoids with powerful antibacterial properties. The fruit has a stimulating defensive activity against gums and teeth.

Treats Constipation

People soak anjeer in water to cure their problems of constipation and piles. Individuals who often suffer from these issues should have anjeer water daily in the morning. Fibres in anjeer help in controlling bowel movements. Anjeer acts as a digestive-aid and keeps the body healthy.

Efficacy in Alzheimer’s Disease

Figs have a powerful action in regulating one of the most common neurological problems, i.e., Alzheimer’s disease. Nutrients such as zinc, copper, magnesium, and potassium, assist such patients to recover their condition radically.

Defeats Skin Problems

Also, figs are a blessing for a person’s skin. The easiest approach is to prepare a paste of anjeer and use it on the face. But, remember to wash face using lukewarm water after 15 minutes.

Ways to Add in Anjeer For Sugar Patient

A person may have figs in these following ways:

• Soak three to four pieces of figs in water overnight. And, have this anjeer water the very next morning.
• It is good to have anjeer water with honey daily morning on an empty stomach. This helps in evading digestive issues like piles and constipation.
• Get a capsule filled with anjeer leaves. Visit a healthcare provider before starting use of these capsules. Ensure an appropriate dose each day.
• Also, people can loom out for anjeer recipes on google. Some of them are anjeer chaat, anjeer kulfi etc.

Risks of Consuming Anjeer in Excess for Diabetics

Died anjeer might prove useful for blood sugar issues, its over-intake may lead to high blood sugars. This can be because of the anjeer sugar content. It is advisable for diabetics to have no more than two to three anjeer each day. Beyond this suggested limit may trigger digestive issues like acidity, bloating, calcium deficit, and even lower glucose levels.

FAQs:

References:

1. https://food.ndtv.com/food-drinks/is-it-safe-for-diabetics-to-have-figs-or-anjeer-read-to-know-1910545
2. https://www.beatdiabetesapp.in/can-a-diabetic-eat-anjeer/

Last Updated on April 8, 2022 by Dr. Damanjit Duggal