Have you ever wondered if diabetics can eat dried figs? One of the most persistent myths about diabetes is that people with it should avoid fruit, especially dried fruit. But this simply isn’t true! If you have diabetes and love dried fruit, such as Dried Figs (Anjeer), you can absolutely enjoy them in moderation as part of a balanced diet.
For more understanding let’s see the nutritional profile and benefits of Anjeer in a diabetes-friendly diet.
What are Anjeer (Figs)?
Anjeer, or figs, are a fruit from the Ficus carica tree, part of the mulberry family. Known for their unique sweetness, figs are enjoyed fresh or dried, and often featured in both culinary dishes and traditional medicine. Rich in vitamins, fiber, and antioxidants, Anjeer is popular for promoting digestion, supporting bone health, and offering a variety of other health benefits.
Nutritional Profile of Anjeer
Anjeer offers a unique combination of essential nutrients in each small, flavorful bite. As per the USDA, 100 grams of Anjeer provides the following nutrients:
- Energy: 277 Kcal
- Protein: 3.3 g
- Total Fat: 0.92 g
- Carbohydrates: 63.9 g
- Fiber: 9.8 g
- Water: 30 g
- Starch: 5.07 g
- Calcium: 162mg
- Iron: 2.03 mg
- Magnesium: 67.6 mg
- Phosphorus: 67 mg
- Potassium: 680mg
Despite its relatively high natural sugar content, the fiber in anjeer plays a key role in slowing down sugar absorption in the body. This quality may make them beneficial to people with diabetes when consumed in moderation.
Benefits of Anjeer for Diabetes
Here are the few benefits of anjeer for diabetes:
1. High Fiber Content:
Fiber in figs slows down the absorption of glucose, which can prevent sudden spikes in blood sugar levels. Foods with high fiber content generally have a lower glycemic impact, making them preferable for people with diabetes.
2. A Low Glycemic Index Fruit:
Fresh figs have a low glycemic index (GI) of around 35, while dried figs have a slightly higher GI of around 61. Foods with a lower GI are often safer for people with diabetes as they don’t cause a sharp spike in blood glucose.
3. Improved Digestive Health:
Digestive issues are often a concern for those with diabetes, especially those on a medication that might cause side effects like constipation. Anjeer, with its natural fiber, supports digestion and can help prevent constipation, promoting regularity.
A 2011 Study shows that figs are excellent for gut health. While they do contain natural sugars, they can be safely included in a diabetes-friendly diet.
4. Antioxidants for Reduced Inflammation:
Figs are rich in antioxidants like polyphenols, which can reduce oxidative stress and inflammation. Chronic inflammation is common in diabetes and can contribute to complications. Antioxidants help protect cells from damage, aiding in better health management.
Other Benefits of Anjeer:
Here are a few other benefits of Anjeer:
5. Weight Management:
Anjeer’s fiber content promotes long-lasting fullness, reducing cravings and helping to manage weight. A healthy weight lowers the risk of serious health issues such as heart disease and cancer. However moderation is the key, do not overindulge.
6. Potassium for Heart Health:
People with diabetes are at higher risk of heart disease. Figs are a good source of potassium, a mineral that helps regulate blood pressure and support cardiovascular health. Lower blood pressure and a healthy heart can benefit those managing diabetes.
7. Improves Skin Health:
Its antioxidants, including vitamins A and E, help maintain glowing and youthful skin.
8. Strengthens Your Bones:
Figs are rich in calcium, which supports bone health and boosts immunity, even in small servings.
How Can Anjeer Affect Blood Sugar?
The natural sugars in Anjeer can lead to a quick rise in blood glucose if eaten in excess. Here’s how it works:
Dried Anjeer: Studies suggest that regularly consuming nuts and dried figs may help prevent type 2 diabetes and assist in managing blood sugar levels in individuals who already have the condition.
Serving Size: Portion control is essential. Eating a small number of figs (e.g., 1-2 fresh figs) in a meal with protein or healthy fat can reduce the risk of glucose spikes.
Individual Response: Each person’s blood glucose response can vary. Monitoring your blood sugar levels after eating Anjeer can give you a clear picture of how your body reacts.
How to Add Anjeer to a Diabetes-Friendly Diet?
Here are a few tips to add anjeer to a diabetic-friendly diet:
1. Pair with Protein or Healthy Fats: Eating Anjeer with a source of protein or fat, like a handful of nuts or some Greek yoghurt, can slow down sugar absorption and create a more balanced blood sugar response.
2. Enjoy it Fresh Rather than Dried: Fresh figs have less concentrated sugar compared to dried figs. If you enjoy the flavour of Anjeer, opting for the fresh version may be better for managing diabetes.
3. Use as a Natural Sweetener: Figs can be mashed or blended and used as a natural sweetener in oatmeal, smoothies, or baked goods. This way, you get the sweetness along with fiber and nutrients, rather than processed sugars.
4. Limit Serving Size: Limit your portion to one or two small figs per serving, especially if you are choosing dried figs. This way, you can enjoy the taste and health benefits without risking a spike in blood sugar.
5. Combine with Salads: A delicious and nutritious way to enjoy Anjeer is by adding it into a refreshing salad. Simply chop the Anjeer and pair it with low glycemic vegetables like lettuce, cucumber, and tomatoes. Top it off with a light, low-fat dressing for added flavour. This vibrant salad makes for a satisfying, diabetes-friendly snack that’s perfect for any time of day.
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Risks of Eating Anjeer for People with Diabetes:
- High Sugar Content in Dried Figs: Dried figs are densely packed with natural sugars, which can quickly raise blood glucose. People with diabetes should consume them sparingly or avoid dried figs in favour of fresh ones.
- Potential Allergies or Digestive Issues: While rare, figs can cause allergic reactions or digestive discomfort in some people. Those with a latex or birch pollen allergy may be more sensitive to figs.
Anjeer can be a nutritious addition to a diabetes-friendly diet when consumed in moderation. Its fiber content, antioxidants, and vitamins can support digestion, heart health, and inflammation reduction, which are beneficial for people managing diabetes. However, due to the natural sugars in figs, portion control is key. Choosing fresh over dried Anjeer, combining it with protein or fat, and tracking your blood sugar response can help you enjoy this fruit safely.
FAQs
Q) Can people with diabetes eat figs daily?
A) Yes, but in moderation. Fresh figs are preferable to dried, and the portion size should be kept small (1-2 figs) to prevent blood sugar spikes.
Q) Are fresh figs better than dried figs for people with diabetes?
A) Absolutely. Fresh figs have a lower sugar concentration compared to dried figs, making them a safer choice for maintaining stable blood sugar levels.
Q) How many figs can a diabetic eat in a day?
A) One to two fresh figs or one dried fig is generally considered safe. However, consult with a dietitian for personalised advice.
Q) Do figs help reduce blood sugar?
A) While figs don’t actively reduce blood sugar, their fiber and antioxidant content support overall blood sugar management and reduce inflammation, which is beneficial for those with diabetes.
