There are no miracle diets that don’t include a diet rich in nutritious foods. What does exist are ways to combine foods to optimize nutrient absorption. This is the case with lemons, a citrus fruit with low sugar content and a low glycemic index, meaning they have minimal impact on blood glucose levels when consumed. Therefore, lemon juice can reduce the glycemic spike in starchy foods by up to 30%.
This delays carbohydrate absorption and reduces the impact on blood glucose levels
It’s not a miracle cure, but it’s true that adding lemon juice to starchy foods slows down the digestion of these carbohydrates. This delays carbohydrate absorption and reduces the impact on blood glucose levels. These effects are supported by clinical studies showing a significant reduction in the glycemic spike when lemon juice is consumed with starchy foods. Specifically, a study published by Springer Nature supports the idea that lemon can reduce the glycemic spike by up to 30%, thus allowing sugar to enter the bloodstream more slowly and in a more controlled manner. This is something our bodies can appreciate, as it can also contribute to easier digestion.
Lemon water should not be sweetened with sugar or honey
In any case, it’s important to remember that lemon consumption should not be excessive. As an acidic food, it can affect tooth enamel or gastric health. Furthermore, it’s also important to remember that it is not a substitute for medical treatments or healthy lifestyle habits such as physical activity or the use of medications. Rinsing your mouth with water after consuming lemon water is recommended to prevent erosion, and its use should be moderated in cases of gastritis or reflux. Finally, lemon water should not be sweetened with sugar or honey, because the goal is precisely to reduce glucose intake.
One way to use lemon is dissolved in water. Starting the day with warm water and lemon can help prepare the digestive system to process carbohydrates. Additionally, the pulp and peel create a gel in the intestine that traps some of the glucose, making it a soluble fiber. Lemon can also be used in dressings and salads. For example, using it instead of high-calorie sauces adds flavor without added sugar.
The lemon’s richness in flavonoids (hesperidin) and vitamin C helps combat oxidative stress
Other benefits of lemon include its low glycemic index, as explained above. Therefore, it adds flavor and freshness without adding empty calories or causing an insulin spike. For example, adding lemon to meat and fish can improve the nutritional profile of meals. Furthermore, the lemon’s richness in flavonoids (hesperidin) and vitamin C helps combat oxidative stress, improving insulin sensitivity and protecting metabolic organs. It can also be enjoyed in infusions and smoothies. Combining lemon with high-fiber, low-sugar ingredients can contribute to a stable glycemic response. This allows us to use it in low-sugar desserts as well. For example, we can incorporate it by grating the pulp, without adding sugar.
Other interesting components of lemons include vitamin C and antioxidants. In this way, lemons contribute to metabolic health and can improve insulin sensitivity. Lemons also contain citric acid and bioactive compounds, which help slow the rate at which carbohydrates are converted into glucose. Therefore, these nutrients make lemons an easy way to incorporate them into our diet.
Finally, it’s important to remember that this is not a substitute for a healthy and varied diet. Our eating habits must be aligned with our body’s needs. Therefore, we should never replace medication prescribed by a doctor with tricks we see on social media. And in any case, if in doubt, it’s best to consult a healthcare professional to avoid future regrets.