Managing Blood Sugar Levels With Lychee

Introduction

While we are young, indulging in excessive amounts of sugar, whether in the form of sugary drinks, chocolates, candies, or cakes, is not unusual. However, as we age, it becomes increasingly important for adults to be conscious of their dietary choices and the quantities they consume, especially when it comes to sugar.

However, this doesn't mean we have to completely forbid the joy of indulging in sweets. It's possible to enjoy them in moderation.

For those of us dealing with slightly elevated blood sugar levels, Lychees can be a valuable resource for managing sugar levels in our bodies.

What is blood sugar?

In order for us to carry out day-to-day tasks and get through a busy day, we need energy. We get that energy from consuming food at certain times of the day, be it breakfast, lunch, or dinner. The food we consume is made up of many different compounds and complex nutrients, and the energy-giving compound is what we call ‘glucose’ or more commonly sugar.

The complex sugars in our food are broken down into simpler forms by the action of a variety of proteins called ‘enzymes’ which ensure that we get the energy we need as soon as possible. This process fastens when we consume sugar in a very direct form like in candies, fruits, cakes, etc’- however it becomes increasingly important to note why we must not consume excessive amounts of sugary foods in our diet. 

As we age the capacity for our body to produce these so-called ‘enzymes’ that breakdown the complex sugars we consume also reduces, and when these fluids are present in very low amounts, we start to accumulate these ‘unbroken’ sugars in our body, which eventually causes an increased amount of sugars in our blood. This can lead to health problems like Diabetes,¹ increased insulin resistance,² and cardiovascular issues³ if not rectified.

Consuming certain fruits and berries with high sugars however has a rather positive impact on controlling the level of blood sugar,⁴ especially ‘lychees’: yes, you heard that right. These sweet and yummy berries are nutritionally packed with antioxidants, amino acids, and more!

Nutritional profile of lychee

 In a reading written by (Pareek Sunil, 2016)⁵ lychees have many varieties like ‘Mauritius’, ‘Wai Chee’, ‘Muzaffarpur’ etc- each of these cultivars has very different nutritional compositions, particularly phenolics, minerals and antioxidants. Below are listed a few of the important nutrients derived from lychee:

Adapted from Huang et al. (2005)

How Lychees help in blood sugar control

By incorporating lychees into a regular diet, you not only enjoy a delightful fruit but also access a variety of nutrients that collectively contribute to your overall health and well-being, with implications for blood sugar control.

Fibre 

Lychees, in addition to their distinct sweet taste, contribute greatly to dietary fibre intake. This nutrient, predominantly in the form of soluble fibre, holds immense potential in supporting blood sugar control. Soluble fibre forms a gel-like substance in the digestive tract, slowing down the absorption of sugars and carbohydrates. By doing so, it helps prevent rapid spikes in blood glucose levels, providing a steadier release of energy. This mechanism is particularly beneficial for individuals with diabetes or those aiming to manage their blood sugar levels effectively.

Vitamin C

Beyond its well-known role in immune health, vitamin C in lychees serves as a formidable antioxidant with potential implications for blood sugar management. Antioxidants combat oxidative stress, a process linked to diabetes complications. While vitamin C isn't a direct regulator of blood sugar, its ability to neutralise free radicals may indirectly contribute to overall metabolic health. Including lychees in your diet thus becomes a flavorful strategy to enhance your antioxidant intake and potentially mitigate oxidative damage associated with diabetes.

Phosphorus

Lychees' phosphorus content adds another layer of nutritional significance. Phosphorus is an essential mineral involved in various physiological processes, including glucose metabolism. While the specific role of phosphorus in blood sugar control is intricate and requires further exploration, maintaining optimal phosphorus levels is crucial for overall health. Lychees, as a natural and nutrient-rich source of phosphorus, offer a tasty and nutritious means to support this essential mineral intake.

Niacin

Niacin, a B vitamin found in lychees, holds promise in influencing insulin sensitivity. While research is ongoing, niacin's potential role in glucose metabolism suggests that its presence in lychees may offer additional metabolic benefits. Niacin's ability to enhance insulin sensitivity could be particularly relevant for individuals with insulin resistance or type 2 diabetes. Enjoying lychees as part of a balanced diet can contribute to your niacin intake and potentially support metabolic well-being.

Thiamine

Thiamine, also known as vitamin B1, plays a critical role in breaking down the food you eat. It facilitates the conversion of sugars into energy and supports the proper functioning of nerve cells. While further research is needed to comprehensively understand thiamine's impact on blood sugar levels, its inclusion in lychees adds to the fruit's nutritional profile. Ensuring an adequate intake of thiamine through foods like lychees is a wise choice for overall health, potentially benefiting individuals concerned about blood sugar regulation.

Understanding blood sugar levels

In order to understand how Lychees efficiently controls blood sugar, it is important to understand the difference in blood sugar levels to make healthier lifestyle choices. 

When we talk about measuring ‘blood sugar levels’ there are two important things to consider, 

• The blood sugar levels measured before consuming the first meal of the day
• The blood sugar levels measured ‘post’ having a few meals throughout the day

Pre-prandial (Before Eating): This phase involves measuring blood sugar levels before consuming any food. The recommended range is typically between 70 to 100 mg/dL. However, individual variations exist, influenced by factors like age, genetics, and lifestyle choices.

Post-prandial (After Eating): After a meal, blood sugar levels naturally rise. The postprandial phase typically sees levels around 100 to 130 mg/dL. Again, these values serve as general guidelines, with personal variations influenced by factors such as diet composition and physical activity.

Impact of high blood sugar and the risk of diabetes

High blood sugar levels pose a serious threat to one's overall health, increasing the risk of developing diabetes. When the body fails to properly regulate blood sugar, it can lead to insulin deficiency or inefficient use, resulting in elevated glucose levels over an extended period. Prolonged exposure to these heightened sugars can cause irreversible harm to critical organs, including the kidneys, heart, and blood vessels. Moreover, persistent high blood sugar levels are likely to give rise to additional problems such as nerve damage (neuropathy),⁶ vision loss (retinopathy), and increased risk of cardiovascular diseases.

The role of fibre in lychee

Dietary fibre, a key component in lychees, plays a vital role in blood sugar regulation. Understanding its significance involves exploring both its general function and the specific contribution of lychee's fibre content.

Dietary fibre consists of non-digestible carbohydrates that provide various health benefits, particularly in the context of blood sugar management. There are two types of dietary fibre: soluble and insoluble.

• Soluble fibre:⁷ This type of fibre dissolves in water, forming a gel-like substance. In the context of blood sugar, soluble fibre helps regulate glucose levels by slowing down the absorption of sugars. This, in turn, prevents rapid spikes in blood glucose after meals.
• Insoluble fibre:⁸ While not directly related to blood sugar, insoluble fibre adds bulk to the diet and aids in maintaining digestive health. A healthy digestive system indirectly supports overall well-being.

Including fibre-rich foods in the diet is recommended for individuals aiming to control blood sugar levels effectively. Lychees, being a natural source of dietary fibre, can be a flavourful addition to achieve this dietary goal.

Lychee's fibre content and its potential benefits:

Lychees contain a notable amount of dietary fibre, contributing to its overall nutritional profile. Analysing lychee's fibre content unveils its potential benefits for blood sugar regulation.

• Sustained energy release:  

The fibre in lychees may promote a steadier release of energy by slowing down the digestion and absorption of carbohydrates. This can be particularly beneficial for individuals aiming to manage their blood sugar levels effectively.

• Improved hunger satisfaction : 

 Dietary fibre enhances the feeling of fullness, reducing the likelihood of overeating. This aspect is valuable for individuals working towards weight management, which is often intertwined with blood sugar control.

•  Digestive health: 

lychee's fibre content, including both soluble and insoluble fibre, contributes to digestive health. While insoluble fibre adds bulk to stool and aids in regular bowel movements, soluble fibre supports a healthy gut environment.

Glycemic index of lychee

The ‘Glycemic Index’ (GI) describes how fast a particular type of food raises the blood sugar level in a person, this can be extremely important to note as snacks like chocolates, artificial sweetener-containing drinks etc:- have an extremely high glycemic index.⁹ 

Lychee's moderate GI:

Lychees have a moderate glycemic index, typically ranging from 54 to 57. This places them in the low to moderate category, indicating that they have a relatively modest impact on blood sugar levels. It might occur to you that this extremely sweet fruit does not impact your blood sugar to a very large extent. It's simply because your body takes a longer time to absorb these sugars leaving moderate amounts of these sugars in your blood that can be managed effectively. Hence, lychee becomes a great source to combat high blood sugar while satiating the craving for sugar.¹⁰

Lychee consumption tips

While lychees have a favourable GI, it's essential to consider portion sizes. Consuming excessive amounts, even of low-GI foods, can still contribute to elevated blood sugar levels. Therefore, moderation remains key when incorporating lychees into a diabetes-friendly diet.

Due to the sweet and delectable taste of lychees, it doesn’t become a hassle for many to consume them. However for the few picky eaters who have trouble consuming different foods, here are some creative ways to have lychees into your diet!

• A lychee fruit bowl
• Lychee milkshakes
• Lychee Sorbet
• Lychee homemade ice cream (No added sugar)

Precautions and considerations

No matter how nutritious they may be, lychees too have a limit to consumption for individuals with diabetes or high blood sugar, while lychees may be a great option on paper to combat high blood sugar, it is always advised to consult with your family GP on what's the best choice for you!

Summary

Managing blood sugar levels with lychee is becoming increasingly popular due to its numerous health advantages. Lychee contains several vitamins, minerals, and antioxidants that aid in keeping blood sugar levels under control. Before discussing how lychees assist in lowering blood sugar levels, it is crucial to grasp the distinction between prandial and postprandial blood sugar levels. High blood sugar levels pose significant risks to one's health, including an enhanced chance of acquiring type 2 diabetes. Lychee has fibre, which significantly affects blood sugar control. Lychees include soluble and insoluble fibres, which aid in regulating blood sugar levels by delaying the absorption of sugars. Lychees also have other minerals and antioxidants that benefit general health. Lychees have been demonstrated to boost immunity, lessen inflammation, and guard against cancer. In conclusion, adding lychees to your everyday meals might give you a delicious treat while simultaneously promoting good blood sugar control.

References

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7. Slavin J. Fibre and prebiotics: mechanisms and health benefits. Nutrients [Internet]. 2013 Apr 22 [cited 2023 Dec 8];5(4):1417–35. Available from: http://www.mdpi.com/2072-6643/5/4/1417
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9. Lee M, Kang H, Chung SJ, Nam K, Park YK. Validation study of the estimated glycemic load model using commercially available fast foods. Frontiers in Nutrition [Internet]. 2022 [cited 2023 Dec 8];9. Available from: https://www.frontiersin.org/articles/10.3389/fnut.2022.892403
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This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Adithiyan Venkataramanan

B.sc Genetics, Biochemistry, Biotechnology

Adithiyan is a young researcher and an undergraduate specializing in immuno genetics and autoimmunity. With experience in scientific writing and the medical scientific community, he is passionate about genetic counseling and the latest opportunities in immunotherapy. Adithiyan excels in simplifying complex tasks and topics, with a keen interest in teaching and ensuring comprehension.

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