Is Ice Apple (Tadgola/Nungu) Safe for Diabetics? Expert Shares Portion Control and Its Nutrition
Summer brings with it a strong desire in most people to indulge in cool and juicy foods to escape the heat. Ice apples, commonly referred to as Tadgola or Nungu, are one such delicacy that no one can resist. Their refreshing, watery texture gives them a seasonal appeal all over India. But for diabetics, the question always lingers, can they consume this sweet fruit without harming themselves, or must they stay away from it? We reached out to and explored what she has to say about how ice apples can be safely incorporated in the diet of diabetics.
Ice apples are over 90% water, so extremely hydrating and low-calorie. They also have trace amounts of minerals like potassium and phosphorus, as well as vitamins like vitamin C and B-complex. This makes them a light, healthy snack, particularly during summer. Still, one must be aware of the difference between neera and ice apples. Neera is a sweet palmyra palm sap that many people get confused with ice apples, yet it contains much more sugar and even ferments and becomes weakly alcoholic. Diabetics should avoid neera since it contains simple sugars that would rapidly spike blood sugar levels.
ALSO READ: Why Are Ice Apples the Perfect Summer Snack for Hydration and Health? Expert Weighs In
Aishwarya Kumbhakoni states, "When summer arrives all over India, ice apples or Tadgola or Nungu become a seasonal favorite. But for individuals with diabetes, the question usually arises whether they can have this cool fruit safely? Dietitians' answer is yes but with moderation and careful eating habits."
She explains, “Ice apples contain natural sugars such as fructose and glucose, but their glycemic index is considered moderate around 40. This means they cause a slower and less pronounced increase in blood sugar compared to high-GI fruits like mangoes or bananas. Still, they are not free from carbohydrates, so portion control is essential.”
For an average diabetic, a serving of one to two medium-sized ice apples may be eaten as a snack or a mid-meal provided they are not consumed along with other carbohydrate foods such as rice, roti, or starchy vegetables. Having ice apples along with a serving of nuts or roasted chana can slow down the sugar absorption and avoid sharp hikes in blood sugar levels. It also makes you feel more full and provides nutrition to the snack.
A study in the journal Nutrients confirms that the inclusion of fruits with a moderate glycemic index, such as ice apples, in the diets of individuals with diabetes is possible if consumed moderately. The research points out that portion control and combination of fruits with protein or healthy fats can maintain stable blood sugar levels.
Conclusion
Ice apples are a healthy and safe snack for diabetics if consumed carefully and in limited amounts. They provide nutrition and hydration without inducing swift boosts in blood sugar, particularly when combined with protein or fats. Always refer to your doctor or dietitian to determine the appropriate portion size for you and have this summer fruit as part of a balanced diet.
