Can Diabetics Have Rhubarb: A Fact Check

If you’re living with diabetes, you might be wondering whether rhubarb can be a part of your diet. Let’s dive into the facts and explore this tart vegetable’s potential benefits and considerations for people managing their blood sugar levels.

rhubarb upside down cake. image: Stacy Spensley on flickr

Table of Contents

What is Rhubarb, Anyway?

Before we get into the nitty-gritty, let’s talk about what rhubarb actually is. Despite often being treated like a fruit in cooking (hello, rhubarb pie!), it’s technically a vegetable from the buckwheat family¹.

Fun fact: Only the red stalks are edible – the leaves are toxic, so don’t even think about throwing those in your smoothie!

Rhubarb is packed with some good stuff²:

Antioxidants (to fight those pesky free radicals)
Vitamin K (great for blood clotting and bone health)
Fiber (your gut’s best friend)
Vitamin C (hello, immune system boost!)
Potassium (keeping your heart happy)

But here’s the kicker – rhubarb is seriously tart. We’re talking pucker-your-face sour. That’s why it’s often sweetened when used in recipes.

The Million Dollar Question: Can Diabetics Have Rhubarb?

Drumroll, please… Yes, people with diabetes can absolutely enjoy rhubarb! Here’s why it’s getting a thumbs up:

Low-carb wonder: Rhubarb is naturally low in carbohydrates³, which means it won’t send your blood sugar levels on a rollercoaster ride.
Blood sugar regulation: Some studies suggest that rhubarb contains compounds that may help regulate blood sugar levels⁴. It’s like nature’s little helper for diabetics!
Low glycemic index (GI) and glycemic load (GL): In fact, rhubarb’s carb content is so low that it’s hard to even measure its GI accurately. Talk about a minimal impact on blood sugar!

However, here’s a word of caution: Be mindful of how you prepare your rhubarb. Adding heaps of sugar can negate all those wonderful benefits we just talked about. So, easy on the sweet stuff, okay?

How Much Rhubarb is Just Right?

While rhubarb is generally safe to eat, it’s best to follow the “everything in moderation” rule. Here’s why:

Oxalate content: Rhubarb contains oxalates, which in high amounts can lead to kidney stones in some people⁵. But don’t panic! Cooking rhubarb can significantly reduce its oxalate content⁶.
Serving size: A typical serving of about 140 grams (that’s roughly a cup of diced rhubarb) provides a good balance of nutrients without going overboard on oxalates.

Rhubarb’s Secret Weapon for Diabetics

Now, here’s where it gets really interesting. Rhubarb contains a compound called rhubarb essence (or rhein), which has been the subject of some exciting research in relation to diabetes.

Studies have shown that rhubarb essence may⁷:

Help lower blood sugar levels in diabetic rats
Repair damaged beta cells (these are the cells in your pancreas that produce insulin)
Increase liver glycogen content (think of this as your body’s energy storage system)
Decrease blood lactate levels

How does it work its magic? It’s thought to:

Inhibit the secretion of glucagon (a hormone that raises blood sugar)
Stimulate the secretion of insulin
Improve insulin receptor binding

In simpler terms, rhubarb might help your body manage blood sugar more effectively⁸. Pretty cool, right?

The Bottom Line

So, can diabetics have rhubarb? Absolutely! It’s a nutrient-rich, low-carb option that may even offer some extra benefits for blood sugar management.

Just remember:

Enjoy it in moderation
Be mindful of how you prepare it (go easy on added sugars)
If you’re prone to kidney stones, chat with your doctor first

By understanding these aspects, you can make informed decisions about incorporating this tart and tasty vegetable into your diabetes-friendly diet. Who knew something so sour could be so sweet for your health?