A smart guide to help you add lemons to your diet

When life hands you lemons, eat 'em! That's right, get ready to pucker up, because lemon juice helps lower blood sugar, thanks to its incredible acidity (just thinking about lemons starts your salivary glands gushing). Because of that acidity, even a little lemon juice can lower the glycemic load (GL) of any meal. Lime juice should have a similar effect. Read on to learn more about the benefits of adding lemons to a healthy diet.

Looking for a juicy lemon? Give it a squeeze.

• The softer the lemon, the thinner the skin and the juicier the fruit is.
• To maximize juice output, bring lemons to room temperature and roll them firmly back and forth on the counter a few times with the palm of your hand before cutting.

• A serving of 60 millilitres (four tablespoons) of lemon juice will give you almost half the vitamin C you need for the day. Remember, antioxidants like vitamin C make cholesterol less likely to stick to your artery walls.
• Lemons are also packed with a natural disease-preventing compound called limonene that may help lower cholesterol and is even being studied for its potentially potent anti-cancer powers.
• The citric acid in lemon juice also helps stave off kidney stones by reducing the excretion of calcium in the urine.
• Lemon rind is rich in a compound called rutin, which strengthens the walls of veins and capillaries, potentially reducing the pain and severity of varicose veins.

• Use lemon juice in salad dressings.
• Serve plenty of lemon slices alongside fish, which wouldn't be the same without them.
• Add it to tuna the next time you make yourself a tuna sandwich.
• Spritz your water with lemon juice to add flavour (possibly encouraging you to drink more water) and lessen the blood sugar impact of whatever you're eating.
• Think lemon chicken!
• Use lemon juice in marinades for meat or poultry. Combine lemon juice, balsamic vinegar, olive oil, fresh rosemary and minced garlic, then add the meat and refrigerate overnight, if possible.
• Squeeze fresh lemon juice on vegetables, pasta, soups, rice and stews. It will add so much flavour, you'll be able to cut back on salt.

If the effects of lemon juice are anything like those of vinegar — and we think they are — 15 to 30 millilitres (one to two tablespoons) should be enough to lower the blood sugar impact of a meal by as much as 30 percent. Keep this guide in mind and get the most out of lemons by adding them to your healthy diet today.