Is Pomegranate (Anaar) Good For Diabetes? GI, GL & Serving Guide

By Asfia Fatima, Chief Dietitian at Clearcals | Medically Reviewed | Updated May 2025

TLDR

• Pomegranate (anaar) has a glycemic index (GI) of 35 and a glycemic load (GL) of approximately 6.7 per serving — both in the low range.
• The edible arils (seeds) are the best part to eat — they retain all the fibre and most of the antioxidants.
• Pomegranate juice is acceptable in small quantities, but fresh-pressed is far better than bottled, which often contains added sugar.
• Most research on pomegranate and diabetes uses peel or seed oil extracts — the benefit profile of the whole fruit rests on its low GL, high fibre, and antioxidant content.

Is Pomegranate (Anaar) Safe for People With Diabetes?

Yes — pomegranate is one of the most diabetes-friendly fruits available, both by GI and glycemic load.

Pomegranate has a GI of 35, which places it firmly in the low GI category (below 55). At a 100g serving of arils, it contains 11.6g of carbohydrates, yielding a glycemic load of approximately 6.7 — low. Even at a slightly larger 150g portion, the GL remains under 10.

This means pomegranate, eaten as arils, causes only a gradual, modest rise in blood sugar at normal serving sizes. Combined with its high antioxidant and anti-inflammatory properties, pomegranate is among the better fruit choices for people managing diabetes.

Pomegranate Nutrition Facts

Glycemic Index and Glycemic Load of Pomegranate

The arils — eaten whole — are the safest form. Even fresh-pressed juice in a small quantity is acceptable. Bottled juices and processed pomegranate products should be avoided due to added sugars.

Pomegranate Arils vs Juice: What's the Difference for Diabetics?

When you eat pomegranate arils (seeds), you consume the full benefit: fibre, antioxidants, and the natural sugars all together. The fibre (2.8g per 100g) slows the absorption of the natural sugars, keeping the glycemic response low.

Pomegranate juice — even freshly pressed — removes most of the fibre and concentrates the natural sugars. A 150ml glass of fresh juice has a GL of ~9.5 (still low, but higher than the whole fruit).

Bottled and packaged pomegranate juices typically add sugar, flavouring, or fruit concentrate, pushing the GL into medium-to-high territory. Always read the label before buying.

The hierarchy for diabetics:

1. Whole pomegranate arils — best
2. Fresh-pressed juice (100–150ml, no added sugar) — acceptable
3. Packaged juice without added sugar — check the label carefully
4. Packaged juice with added sugar — avoid

Health Benefits of Pomegranate for Diabetics

1. Rich in punicalagins — among the most potent antioxidants Pomegranate contains unique antioxidants called punicalagins, found almost nowhere else in nature. These compounds reduce oxidative stress, which is elevated in people with diabetes and contributes to complications including nerve damage, kidney disease, and retinopathy.

2. Anti-inflammatory properties Chronic low-grade inflammation is a central mechanism in both type 2 diabetes and its complications. The polyphenols in pomegranate (ellagic acid, gallic acid, punicic acid) have demonstrated anti-inflammatory effects in multiple studies.

3. May support blood pressure management Pomegranate juice consumption has been linked to reduced systolic blood pressure in studies, relevant for diabetics, who have significantly elevated cardiovascular risk.

4. May improve cholesterol profile Research has linked pomegranate consumption to reduced LDL cholesterol oxidation, which is a key driver of atherosclerosis — a condition accelerated by diabetes.

5. High in vitamin K and folate Vitamin K supports bone health (particularly relevant as long-term diabetes can affect bone density), and folate supports nerve health — important given the risk of diabetic neuropathy.

What Does the Research Say?

Study 1: A review in Nutrition Research (Banihani et al., 2013) found that known compounds in pomegranate — punicalagin, ellagic, gallic, and oleanolic acids — have anti-diabetic properties, with evidence suggesting pomegranate effectively decreases fasting blood glucose levels by reducing oxidative stress and lipid peroxidation.

Study 2: A study by Khajebishak et al. (2019) found that 3g/day of pomegranate seed oil significantly decreased blood glucose in people with type 2 diabetes.

Study 3: A study conducted in Telangana found a decrease in blood sugar levels, total cholesterol, and LDL in type 2 diabetic patients who consumed pomegranate juice.

Important caveat: Studies 1 and 2 used pomegranate peel extract and seed oil respectively — concentrated preparations that are not the same as eating whole fruit or drinking fresh juice. The whole fruit's benefit profile, while strongly suggested by its nutritional composition, has less direct human trial evidence than these extract studies imply. Pomegranate is a valuable addition to a diabetic diet based on its nutritional properties — it should not be viewed as a medication or treatment for diabetes.

How Much Pomegranate Can a Diabetic Eat Per Day?

50–80g of pomegranate arils per day (approximately half a medium pomegranate's arils) is the recommended portion for people with type 2 diabetes.

• Up to 100g is acceptable if blood glucose is well controlled
• Eat as a between-meal snack rather than at the end of a high-carb meal
• If drinking juice, limit to 100–150ml of freshly pressed juice with no added sugar

Track your pomegranate intake and daily carb budget with the Hint app. Download on the App Store | Get it on Google Play

What to Avoid

• Bottled pomegranate juice with added sugar — can exceed GL 18 per serving
• Pomegranate jams and marmalades — extremely high in added sugar
• Pomegranate-flavoured alcoholic beverages — sugar plus alcohol both affect blood glucose
• Eating a whole large pomegranate at once — the GL compounds rapidly at large quantities; stick to 50–100g of arils

For a complete guide to diabetic-friendly fruit, read our Diabetes Diet Guide.

Frequently Asked Questions

1. Does pomegranate (anaar) increase blood sugar? No, not at normal serving sizes. Pomegranate has a low GI of 35 and a glycemic load of 6.7 per 100g of arils. A 50–100g serving will cause only a modest, gradual rise in blood sugar. Eating large quantities or drinking sweetened pomegranate juice can raise blood sugar more significantly.

2. What is the glycemic index of pomegranate (anaar)? The glycemic index of pomegranate is 35 — this is in the low GI category (below 55). The glycemic load at a 100g serving is 6.7, also low.

3. Can a diabetic patient eat pomegranate daily? Yes, in moderation. A daily portion of 50–80g of pomegranate arils is safe for most people with type 2 diabetes. The low GI, low GL, and antioxidant content make it a good regular fruit choice.

4. Is pomegranate juice good for diabetes? Fresh-pressed pomegranate juice in small quantities (100–150ml without added sugar) is acceptable. However, whole arils are always preferable because they retain fibre. Bottled pomegranate juice with added sugar should be avoided entirely.

5. How many pomegranates can a diabetic eat per day? Half a medium pomegranate (yielding approximately 50–80g of arils) is the recommended daily amount. The glycemic load at this portion is approximately 4–5, which is very low.

6. Is anaar good for sugar patients? Yes. Anaar (pomegranate) is one of the better fruit choices for sugar patients. Its GI of 35 and low glycemic load, combined with its antioxidant and anti-inflammatory properties, make it beneficial for people managing type 2 diabetes. Eat the arils directly rather than drinking juice where possible.

Download the Hint App

The Hint app gives you a personalised Indian diabetic diet plan built around your blood glucose targets, food preferences, and lifestyle.

Download on the App Store | Get it on Google Play

Garmin users: Buy a Garmin watch and get Hint Premium free for 1 month (worth ₹1,999) — including unlimited dietitian consultations.

Apple Watch users: Buy an Apple Watch and get Hint Pro free — including personalised meal plans and 300+ guided workouts.

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.

🔗 Connect with Asfia on LinkedIn

Also Read: Diabetes & Food Guide

• Is Coconut Water Good For Diabetes?
• Is Papaya Good For Diabetes?
• Is Jackfruit Good For Diabetes?
• Is Curd Good For Diabetes?
• Is Beetroot Good For Diabetes?
• Is Sweet Potato Good For Diabetes?
• Is Orange Good For Diabetes?
• Is Guava Good For Diabetes?
• Complete Diabetes Diet Guide

References

1. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632. ↗
2. Banihani S, Swedan S, Alguraan Z. Pomegranate and type 2 diabetes. Nutr Res. 2013;33(5):341–348. ↗
3. Valero-Mendoza AG, et al. The whole pomegranate (Punica granatum. L), biological properties and important findings: A review. Food Chemistry Advances. 2023;2:100153. ↗
4. Jyothsna K. The Study of Effect of Pomegranate Juice on Type 2 Diabetes Mellitus. J Dental Med Sci. 2017;16(4):28–30. ↗