Is Celery Good For Diabetes? Benefits & Side Effects 2024

If you are someone who stays on top of health and wellness trends, you’ve probably heard about the amazing benefits of celery and celery juice. It’s just 5.6 calories a stalk,^[1] but celery is so much more than a crunchy vehicle for dips and spreads. Is celery good for diabetes?

In this article, we’ll explore the potential health benefits of celery for a diabetes-friendly diet. We’ll examine its nutritional composition, impact on high blood sugar levels, and its advantages for those with diabetes. Finally, you’ll get practical tips on incorporating celery into a diabetes management plan.

Celery Nutrition Facts

Living with diabetes requires careful attention to diet and nutrition. Celery is a low-calorie vegetable with a very low glycemic index,^[2] which means it doesn’t cause blood sugar spikes.

100 grams of raw celery^[3] – around two and a half medium stalks – provides:

• Calories: 14 kcal.
• Water: 95.4 grams.
• Carbohydrates: 2.97 grams.
• Fiber: 1.6 grams.
• Protein: 0.69 grams.
• Fat: 0.17 grams.
• Vitamin C: 3.1 milligrams.

It also contains small amounts of other vitamins and minerals, such as potassium, folate, manganese, vitamin A, and vitamin K. 

Can Celery Affect Your Blood Sugar Levels?

One of the main concerns of individuals living with diabetes is how different foods impact their blood sugar levels. Celery’s low glycemic index and anti-inflammatory properties^[4] make it a suitable choice for people concerned about blood glucose management. 

Is Celery Juice Good For Diabetes?

Consuming celery, whether in raw form or as celery juice, has been shown to positively impact^[5] glucose metabolism. 

Drinking celery juice that includes the fibrous pulp – such as in a smoothie – may be better for you than straining or cold-pressing it. The extra dietary fiber helps^[6] slow glucose absorption and regulates digestion. 

Animal studies^[5] have shown that celery seed extract may help reduce high blood sugar levels and high levels of fats in the blood. And more recent animal studies suggest that fermented celery juice is even better at balancing blood sugar levels^[7] than normal celery juice — potentially by improving gut bacteria balance.

Benefits Of Celery For People With Diabetes

While celery provides numerous advantages, it is important to understand that no single food can cure or fully manage diabetes. A holistic approach involving a healthy diet, regular physical activity, and consistent monitoring of blood sugar levels is crucial for optimal diabetes management.

Here are six reasons to consider adding celery to your diabetes diet plan:

Improved Blood Glucose Levels 

Celery’s fiber content may help slow the digestion and absorption of carbohydrates. Studies suggest that supplementing celery leaf^[8] extract helps prevent sharp spikes in glucose sugar levels after meals, promoting better glycemic control.

Another study shows that consuming daily celery powder might improve insulin levels^[9] in those with type 2 diabetes.

Rich Source Of Vitamin C

Celery is a good source of vitamin C, an antioxidant that helps support immune function.^[10]

Research suggests that those with type 2 diabetes have lower vitamin C levels — possibly due to the oxidative damage caused by high blood sugar levels. 

Supplementing vitamin C^[11] can also improve glycemic control in those with type 2 diabetes.

Weight Management

Maintaining a healthy weight is crucial for individuals with diabetes,^[12] as it can positively impact insulin sensitivity and blood sugar regulation.

Hydration 

Adequate hydration is vital for glucose regulation. Poor hydration is associated with metabolic dysfunction^[13] and increases the risk of type 2 diabetes.

If you don’t drink enough fluids, supplementing water may help improve blood sugar balance. Celery, with its high water content, can contribute to hydration. 

Antioxidant Properties

Celery contains compounds with antioxidant properties, including flavonoids and phenolic acids.^[4] These antioxidants help reduce inflammation and protect the body’s cells from oxidative stress caused by harmful free radicals. 

Managing oxidative stress is particularly important for individuals with diabetes, as it can contribute to disease progression^[14] and diabetes-related complications.

Reduce Blood Pressure 

Celery also contains compounds that may help lower blood pressure.^[15] This is especially beneficial with diabetes who have a higher risk of hypertension.^[16]

Risks Of Overconsuming Celery

Celery offers many health benefits, but it is still important to consume it in moderation. Overconsumption of celery, particularly celery juice, may have potential risks and side effects. Here are four factors to consider:

Sodium Imbalance

Celery naturally contains sodium,^[3] and excessive sodium consumption may contribute to an imbalance in sodium levels. This can be a concern for individuals with certain medical conditions, such as hypertension or kidney problems, who should reduce sodium intake. 

However, as one stalk of celery contains just 32 mg of sodium – and the ideal limit for sodium intake^[17] is 1,500 mg daily – eating a few pieces of celery on a daily basis should be perfectly healthy.

Allergies And Sensitivities

Alongside wheat, celery is one of the most common food allergens in adults.^[18] Symptoms of a celery allergy^[19] can range from mild oral itching and swelling to more severe reactions like difficulty breathing or anaphylaxis. If you suspect an allergy or experience any adverse symptoms after eating or drinking celery, seek medical advice and discontinue its consumption.

Medication Interactions

Celery seeds contain certain compounds that may interact with some medications.^[20] Celery seeds have a mild diuretic effect, which may enhance the effects of medications with diuretic properties. 

Moreover, celery’s natural coumarin content may interact with blood-thinning medications. If you are taking any medications, consult with your healthcare provider to ensure there are no contraindications or potential interactions.

Digestive Discomfort

Celery is generally safe for those with irritable bowel syndrome^[21] or other gut issues. However, some individuals may experience digestive discomforts such as gas, bloating, or an upset stomach when consuming large amounts of raw celery. This can be attributed to the fiber content in celery. 

How To Add Celery To A Diabetes Diet

Incorporating celery into a diabetes-friendly diet is very easy. Here are some practical tips to add celery to your meals and snacks:

• Raw Snacks: Celery sticks make a great crunchy and low-calorie snack. Pair them with hummus, peanut butter, salsa, or your favorite diabetes-friendly dip. 
• Salads and Stir-fries: Add chopped celery to your salads or stir-fries for extra texture, flavor, and nutritional value. It pairs well with a variety of vegetables and proteins.
• Soups and Stews: Enhance the nutritional content of soups and stews by including celery as one of the primary vegetables. Its natural savory flavor can add depth to the dish while contributing to the overall fiber and nutrient content. 
• Celery Juice: Consider juicing celery as a part of your diabetes management plan. But remember, juicing removes the fibrous pulp, which alters the impact on glucose levels. To mitigate this, include some of the fibrous pulp in the juice or add it to smoothies.
• Celery as a Garnish: Use celery leaves as a flavorful garnish for soups, salads, or main dishes. Celery leaf offers a unique taste and can add a refreshing and aromatic element to your meals.

The Bottom Line

Celery is a versatile and diabetes-friendly veggie that can be a valuable addition to a healthy diet. Its low glycemic index, dietary fiber content, and rich nutritional profile make it an excellent choice for managing diabetes. Studies suggest that celery products might help improve blood sugar control, but we still need more research.

As with any dietary changes, it is recommended to consult with a healthcare professional or registered dietitian to determine the best approach for your specific needs and health concerns.

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