Are dried fruits a healthy option for those with diabetes? Yes, Recent research indicates that dried fruits such as dates, raisins, apricots, and sultanas can be beneficial for people managing diabetes. These dried fruits have a low glycemic index, making them a favourable option as they don't lead to rapid blood sugar spikes like starchy foods such as white bread. Let's explore the varieties of dry fruits, their benefits, and how they manage blood sugar.
Why Dry Fruits are the Best Choice to Manage Diabetes?
Dry fruits, also known as dried fruits, are a concentrated source of essential nutrients, vitamins, and minerals. They are free from water content, which makes them calorie-dense, but they offer numerous benefits for those managing diabetes.
1. High Fiber Content:
Dry fruits are rich in dietary fiber, an essential component of a diabetes-friendly diet. Fiber helps slow down the absorption of sugar in the bloodstream, leading to more stable blood sugar levels. Additionally, it promotes a feeling of fullness, reducing the risk of overeating and bingeing on unhealthy foods.
2. Low Glycemic Index (GI):
Many dry fruits have a low glycemic index, meaning they have a minimal impact on blood sugar levels. They are broken down and absorbed by the body more slowly, preventing sudden spikes in blood glucose. This can help prevent insulin resistance and improve insulin sensitivity.
3. Antioxidant Power:
Dry fruits are rich in antioxidants, which combat oxidative stress and reduce inflammation, both of which are significant concerns for individuals with diabetes. Antioxidants can help protect against complications associated with diabetes.
4. Healthy Fats:
Certain dry fruits, such as almonds and walnuts, contain healthy monounsaturated and polyunsaturated fats. These fats can improve insulin sensitivity and support heart health. They also provide a feeling of satiety.
5. Sustained Energy:
Dry fruits are an excellent source of sustained energy. Nuts, like almonds and walnuts, contain essential fatty acids that provide energy throughout the day, making them a great snack option for diabetics.
Now that we understand why dry fruits are beneficial for managing diabetes, let's explore the top 10 dry fruits to include in your diabetes-friendly diet:
Best Dry Fruits for Diabetes:
Healthy snacking is essential for individuals with diabetes, and fortunately, there's a range of delicious and nutritious dried fruits that won't disrupt blood sugar levels. In this article, we've compiled a list of the top 10 dried fruits suitable for people with type 2 diabetes. These options not only offer health benefits but also help maintain stable blood sugar levels.
1. Almonds:
Almonds are nutritional gems, packed with fiber, antioxidants, and healthy fats. Their rich magnesium content plays a vital role in regulating blood glucose levels for both diabetics and those at risk of type 2 diabetes. These nuts support digestion and help maintain healthy blood pressure. Including almonds in your diet aids in blood sugar management, reduces LDL cholesterol, and increases HDL cholesterol, reducing the risk of heart problems while keeping blood sugar stable.
They help improve insulin sensitivity and provide a feeling of satiety. You can take 5-7 soaked almonds daily.
The Glycemic Index of Almonds is 5-10 (Low).
2. Walnuts:
Walnuts, which are rich in fiber, proteins, and healthy fats, give you long-lasting energy and help you manage your hunger, which makes it easier to lose weight. They are enriched with alpha-lipoic acid (ALA) which helps in reducing inflammation and promoting diabetic management. Although it has a high caloric content, studies show that walnuts can improve the body's HDL: LDL cholesterol ratio, which may help lower blood sugar levels.
Walnuts are a good source of omega-3 fatty acids, fiber, and protein. They can help control blood sugar levels and reduce the risk of heart disease. You can consume 4-5 walnuts daily.
Glycemic Index of Walnuts: 15 (Low)
3. Pistachios:
Pistachios, a fiber-rich source, offer abundant energy and have the potential to reduce LDL cholesterol levels. These nutrient-dense foods can reduce mid-meal cravings by acting as filling energy bars.
They support weight management and have a minimal impact on blood sugar. You can have 5-6 pistachios every day.
Glycemic Index of Pistachios: 20-28 (Low)
4. Cashews:
Another dry fruit that lowers the risk of heart issues and improves HDL: LDL cholesterol ratio. Consuming cashews helps keep blood pressure and ultimately blood sugar levels stable.
Cashews are rich in monounsaturated fats, dietary fiber, and minerals. You can consume 3-4 cashews daily.
Glycemic Index of Cashews: 22 (Low)
5. Dried Apricots:
Apricots, with their low calorie and carbohydrate content, are a great choice for a diabetes-friendly diet. They are rich in fiber, vitamin A, iron, potassium, and calcium. However, it's best for diabetics to avoid canned or dried apricots that have been soaked in syrup. You can have 3-4 dried apricots a day.
Glycemic Index of Apricots: 30-32 (Low)
6. Dried Figs:
Dried Figs, also known as Sukha Anjeer, are a nutritional powerhouse for individuals with diabetes. They are packed with essential vitamins and minerals, including potassium and various B-complex vitamins like thiamine, riboflavin, niacin, folates, and vitamin B-6.
These dried figs can be particularly beneficial for diabetes management due to their potential to help lower blood sugar levels. When selecting figs, opt for organic varieties without added sugars or preservatives. Keep in mind that dried figs are naturally high in sugar, so it's best to consume them in moderation, limiting intake to 2 to 3 dried figs per day.
Glycemic Index of Dried Figs: 40-50 (Low)
7. Dried Plums (Prunes):
Prunes, dried plums, are a potassium powerhouse that aids in blood pressure control. With just 23 calories per prune, they make for a low-calorie snack. Prunes are rich in dietary fiber and vitamin A, making them an excellent choice for individuals with diabetes.
Choose unsweetened or naturally sweetened options like honey or molasses. 4 to 5 dried prunes a day are a safe indulgence.
Glycemic Index of Plums: 25-29 (Low)
8. Dried Cranberries (Unsweetened):
Dried cranberries are a smart choice for diabetics due to their low glycemic index and abundant fiber content, offering a sweet-tart flavour that can replace sugar in various recipes. Additionally, they contain resveratrol, an antioxidant with anti-inflammatory, anti-cancer, and heart-protective properties.
Incorporate dried cranberries into your diet as a healthy snack, in salads, or as a side dish. Consume them in moderation, up to a quarter cup or about 25 to 28 grams per day.
Glycemic Index of Dried Cranberries: 45-65 (Medium)
9. Dates:
Dates are an excellent dried fruit choice for diabetes management. They are low in calories and have a low glycemic index, making them a healthy option. Dates are packed with antioxidants like polyphenols, providing protection against oxidative stress. Additionally, they offer essential minerals such as potassium, iron, and magnesium.
Regularly incorporating dates into your diet can lead to improved HDL (good cholesterol) levels and a reduction in LDL (bad cholesterol). It's safe to consume 2 to 3 dates daily as part of a diabetes-friendly diet.
Glycemic Index of blueberries: 42 (Medium)
10. Peanuts:
Peanuts are an excellent diabetes-friendly snack due to their high fiber and protein content. They boast a low glycemic load, which helps in blood sugar regulation. Including peanuts in your diet can support weight loss and reduce the risk of heart issues. Moreover, they aid in appetite control, contributing to improved diabetes management. A daily portion of just one tablespoon of peanuts is recommended.
Glycemic Index of Peanuts: 14-23 (Low)
Benefits of Dry Fruits for Diabetics:
Dry fruits offer multiple benefits for individuals managing diabetes, Let’s see one by one:
1. Stabilised Blood Sugar:
The low glycemic index of many dry fruits helps stabilize blood sugar levels and reduce the risk of sudden spikes.
2. Improved Insulin Sensitivity:
Nutrient-rich dry fruits, such as almonds and walnuts, can improve insulin sensitivity, making it easier for cells to use glucose effectively.
3. Heart Health:
Healthy fats in dry fruits support heart health, reducing the risk of cardiovascular complications associated with diabetes.
4. Antioxidant Protection:
Dry fruits are rich in antioxidants, protecting against oxidative stress and inflammation, and are common concerns for individuals with diabetes.
5. Satiety:
Dry fruits, fiber, and protein content promote a feeling of fullness, aiding in appetite control and weight management.
6. Portable and Convenient:
Dry fruits are portable, non-perishable snacks, making them an easy addition to a diabetic meal plan for managing hunger and cravings.
7. Nutrient Density:
Dry fruits contain essential nutrients, including vitamins, minerals, and dietary fiber, supporting overall health.
Risks or Side Effects of Including Dry Fruits in the Diet of Someone with Diabetes
Consuming the right amount of dry fruits poses no risk or side effects for diabetes. However, excessive consumption can be problematic. Sugar-free dry fruits like almonds, raisins, dates, and peanuts are generally safe when enjoyed in moderation. Overindulgence, especially for individuals with diabetes, can be risky.
Dry fruits can be a beneficial part of a diabetes-friendly diet, offering stability in blood sugar levels, improved insulin sensitivity, and support for heart health. However, it's crucial to enjoy them in moderation to avoid potential issues related to excess sugar intake. Consult a dietitian for personalised dietary guidance to your specific needs and conditions.
Another wonderful plant based product for people with high blood sugars is Moder/ate. This is a tablet, which when taken along with a carbohydrate rich meal ( Rice, Parathas, Poha, White Bread etc) or with Sugary treats (Cakes /doughnuts / cool drinks etc.) prevents almost upto 40% of carbs and sugars from entering into your body. This helps with lower and more stable blood glucose levels as well as in weight loss.
FAQs
Q) Do dry fruits raise blood sugar?
A) Moderate consumption of dried fruits typically doesn't cause significant blood sugar spikes. Dried fruits with a low to medium glycemic index (GI) are advisable to minimise their impact on blood sugar levels. However, dried fruits with high GI values can lead to more substantial blood sugar increases. Your blood sugar response depends on the type and quantity of dried fruits you eat.
Q) Do raisins raise blood sugar levels?
A) Raisins, also known as kismis, contain natural sugars that can disrupt blood sugar levels when consumed excessively. However, enjoying them in moderation can satisfy your sweet cravings without causing significant blood sugar spikes. The key is to practise portion control. While it's okay to indulge in raisins occasionally, it's advisable to explore other dried fruits that have a milder impact on blood sugar for more balanced snacking.
Q) Can diabetic patients eat dry fruits every day?
A) Yes! Dry fruits are superfoods that are recommended by doctors to add to their diet in order to control and reverse diabetes.
Also Read the Articles:
- Is Mulberry Fruit Good for Diabetes?
- Can Diabetics Eat Papaya?
- Is Oats Good for Weight Loss?
- Top 10 Best Fruits for Weight Loss (Don't Miss!)
| *** This Article is Written by Swetha Ramala, MSc. in Food, Nutrition & Dietetics. |
