-
Posted By Diabetes TeleCare
-
-
Comments 0
There are many misconceptions about what foods diabetics can and cannot eat. Another myth is that you should avoid anything that contains sugar, including fruit, at all costs. However, a wide range of other fruits, including raisins, are suitable for diabetics. Anybody, even those without diabetes, should consume a balanced diet that includes reasonable amounts of fruit. Read this blog to learn more about raisins for diabetic patients.
What are Raisins?
Raisins are grapes that have been dried. We call raisins Kishmish (or Daakh). Because they are concentrated, they are high in nutrients. Around the world, raisins are farmed in various places.
These little dried nuts are used in salad dressings, baking, brewing, and other culinary techniques. They appear as red, green, black, golden, currant, and sultana raisins, among other variations. They are either sun-dried or dried in a food dehydrator.
Types of Raisins
1. Green Raisins
Green raisins are made from green grapes and have the same tartness, density, and texture as fresh raisins.
The raisins are often sun-dried in a well-ventilated, shady environment to maintain their green color. This procedure aids in maintaining their unique jade color.
2. Black Raisins
These raisins are usually made from seedless Thompson grapes and can be dried in the sun or artificially. When sun-dried, they turn from brown to black for about three weeks.
3. Sultana
These green grapes are Turkish seedless grapes. They taste tangier and are larger. They are created by drying Thompson seedless grapes, giving them a dark brown and reddish color.
4. Currants
These have a dark color and a sour taste. They are small in size and made with seedless black Corinth grapes. They are mostly manufactured in California, Australia, South Africa, and Greece.
5. Golden Raisins
They taste more fruity and acidic and are more moisturizing. To preserve their golden hue, sulfur dioxide gas is used to dry them.
6. Red Raisins
They are dried red-skinned, seedless grapes with a delicious flavor. They have a lot of iron and fiber.
Nutritional Profile of Raisin
Nutrient-dense raisins are a powerful food. Antioxidants, potassium, magnesium, iron, vitamin B, and fiber are abundant in them. Although they naturally contain sugar, their high nutritional content makes them more beneficial. They also don’t contain any fat or cholesterol. The nutritional contents of 100 grams of raisins are as follows:
- Calories: 299 kcal
- Carbohydrate: 79.3 grams
- Dietary fiber: 4.5 grams
- Protein: 3.3 grams
- Potassium: 744 mg
- Sugar: 65.2 grams
- Iron: 1.79 mg
- Vitamin C: 3% of DV
- Vitamin B6: 10% of DV
- Magnesium: 8% of DV
- Calcium: 5% of DV
Glycemic Index of Raisins
A food with a medium glycemic index is raisins. It has a GI of 66 or glycemic index. The rate at which carbohydrates or glucose are absorbed in the bloodstream is determined by a food’s glycemic index.
Foods with a medium GI do not cause blood sugar levels to surge as quickly as those with a high GI.
To reap the benefits of raisins for diabetic patients, keep the quantity in mind. The optimal amount of nutrients can be obtained in a portion that doesn’t raise blood sugar levels.
Raisins for Diabetic Patients: Are Raisins Good for Blood Sugar?
Diabetes is a chronic disease that affects both adults and children around the world. Maintaining a balanced sugar and insulin level is critical for those with diabetes.
It is advisable to consume low-sugar, healthy foods to prevent elevated blood glucose levels. Unfortunately, untreated diabetes can lead to catastrophic long-term health concerns like heart disease, renal failure, and blindness.
Raisins are known for their sweetness, with fructose and glucose making up roughly 60% of their composition, making them a popular choice among diabetic patients. As a result, a lot of individuals believe raisins to be a bad snack. But raisins have a lot of dietary fiber—3.3–4.5 g per 100 g—which contributes to the snack’s prebiotic properties.
Portion Control is Key
Although they can be included in a diabetic diet, raisins must be consumed in moderation. Controlling portion sizes is essential for regulating blood sugar levels. To enjoy raisins’ natural sweetness without experiencing high blood glucose spikes, think about adding a modest handful of raisins to meals or snacks rather than taking large quantities at once.
Is Raisin Water Good for Diabetics?
The process of making raisins in water involves soaking the raisins for a while and then filtering the liquid. There isn’t much scientific data to support the claims made by some that it helps manage diabetes or has other health benefits.
Natural sugars found in raisins, such as fructose and glucose, may provide health benefits. People who have diabetes should still occasionally drink raisin water, though. Consuming large amounts of sugar can raise blood sugar levels, which can be harmful to diabetics.
Individuals with diabetes must monitor their blood sugar levels and consume a diet low in added sugars and rich in nutrients. In addition, individuals want to speak with a licensed nutritionist to learn how raisin water affects their blood sugar levels.
Because raisins are high in magnesium and potassium, experts suggest soaking 15 to 20 raisins overnight and eating them the next day. Regularly performing this promotes weight loss, kidney health, and detoxification of the body.
Incorporating Raisins Into Meals
Yogurt or porridge Toppings: To add sweetness and texture, sprinkle raisins over your yogurt or porridge in the morning.
Trail Mix: For a well-balanced snack, mix nuts, seeds, and a small quantity of raisins into a diabetic-friendly trail mix.
Baking: When making diabetic-friendly baked goods, use raisins sparingly to add natural sweetness instead of using refined sugars.
Conclusion:
If you have diabetes, well-meaning friends and family may tell you that you cannot eat raisins or other fruits.
However, fruits also offer additional nutrients and, moreover, are a fantastic source of fiber. Additionally, a lot of fruits have a low to medium GI, which implies you should and can consume them in a healthy, balanced diet.
Reducing the amount of raisins for diabetic patients you consume is essential to appreciating them. To prevent complications from diabetes, blood sugar management is essential.
See a doctor, dietitian, or diabetes educator if you’re unsure about what to eat or need assistance selecting healthy foods.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
For Contact: +92 323 3004420