Lemon Glycemic Index (GI) - Is It High or Low?
Despite their sour taste, lemons contain 9g of carbohydrates in a 100g serving. A little over 50% of this carbohydrate content is dietary fiber.
The glycemic index of lemons is not specifically assigned by research, but numerous studies show their impact on blood glucose levels. Due to these effects, it is assumed that lemons have a low glycemic index.
Multiple studies have shown that lowering a meal's pH with acidic supplements can slow down the breakdown of complex carbohydrates by inhibiting the enzyme found in the saliva called alpha-amylase. Using lemon juice with starchy meals reduces its glycemic index (1, 2).
A mix of Chilean wineberry and lemon juice also reduced the postprandial glycemic response after a high-glycemic-index meal (3).
Citrus fruits and their flavonoids have also been researched for their properties that can help prevent and manage type 2 diabetes and its complications (4).
In summary, the glycemic index of lemons is unclear, but adding lemon juice to a starchy meal can be recommended to people with diabetes to ease the glycemic response.
References
- https://link.springer.com/article/10.1007/s00394-020-02228-x
- Use glycemic index to help control blood sugar
- https://www.sciencedirect.com/science/article/pii/S2352364619300434
- https://www.mdpi.com/2072-6643/12/10/2907/pdf
