Why pineapple is the anti-inflammatory superfood we all need
Pineapple is much more than a tasty treat with its golden flesh and tropical scent. This fruit has significant nutrition value, primarily due to the vitamins, minerals and bioactive substances it contains. But it is that superfruit which can effectively address heart disease, diabetes, liver health and obesity, all of which Indians are more vulnerable to.
However, we have to eat it mindfully.
Good for heart health
Pineapple is higher in bromelain, an enzyme that offers both anticoagulant and anti-inflammatory benefits. Research indicates that the bromelain in pineapple may assist with the reduction of clotting leading to improved blood flow and lower risk of a cardiovascular event like a heart attack or stroke. In addition to bromelain, pineapple has high levels of vitamin C, which supports the health of arterial walls, and potassium to regulate blood pressure, which is particularly important in India, where one in three adults may have hypertension.
Can diabetics have it?
While pineapple does contain sugar, it can still fit inside a diabetic approach to eating — if you have some moderation. Although it has a moderate glycemic index (GI around 59), fresh pineapple (keep in mind, eating it fresh) will not drastically raise blood sugars when eaten in small amounts. Pineapple also has the added benefit of high fibre (and water) content, which abates the absorption of the sugar component of the fruit.
Canned pineapple or juice, which has added ingredients and high sugar levels should be avoided. Diabetics might consider approximately ½ cup (50–75 grams) of fresh pineapple (likely with a protein or healthy fat) for sweet treats, maintaining blood sugar and glucose levels.
With Indian diets often containing processed oils and heavier spices, liver overload is becoming a significant public health issue. Since pineapple is high in antioxidants like vitamin C, manganese and flavonoids, it can act against oxidative stress, the main contributor to liver damage. Bromelain supports digestion, helping decrease inflammation, possibly lessening the burden on the liver for detoxification. In a controlled but frequent consumer, it can be supportive in normalizing liver function and protection against fatty liver disease.
Pineapple is relatively low in calories (42 kcal per 100g) and fat-free, which can be draining for those wanting a tasty snack when managing weight loss targets. Its natural sweetness is great for taming sugar cravings and natural hydration while its fibre load contributes to the feeling of satiety. Bromelain can help break down proteins so that they can be easily absorbed by the body.
Pineapple can be a good strategy to include in your mid-morning or afternoon snack breaks. Aim for around one cup (150 grams) per day, provided you are enjoying it as part of a balanced diet and keeping to your daily calorie allowance.
(Kathuria is a clinical dietician and celebrity coach)
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