Fruit is a tasty option that many people like, especially dried fruit. For on-the-go picnics at the park or beach, or for always having a handy snack in the glove box of your car, dry fruits make a great option.
However, a person with diabetes or prediabetes could be worried about the safety of consuming dried fruit, particularly when it comes to other meals high in carbohydrates like pasta, potatoes, and bananas. Dry fruits have a place in a diabetic-friendly diet plan, but it’s crucial to know how to pair them with foods high in protein and fiber to create balance and lessen the risk of blood sugar rises.
The primary distinction between fresh and dried fruits is their sugar and calorie content. Fruit that has been dried loses water in bulk and volume, which concentrates the sugars and minerals. Dried fruits, therefore, have a higher sugar and calorie content than fresh fruit. It does not, however, imply that they are less healthy for diabetics.
You might be cautious about eating dried fruits if you have diabetes. It is important to remember, though, that when eaten in moderation, dried fruits can make a healthy and diabetic-friendly snack. You will discover which dry fruit selections can be the best for you, as well as how to eat them properly.
Best Dry fruits nutrition
There is undoubtedly a wide selection of dried fruits, but not all of them are made equally. Experts advise higher-fiber dry fruits since they help slow down digestion and consequently have less of an effect on blood sugar levels.
The highest fiber-containing dried fruits are:
Apricots (40 g, 4 to 5 dried apricots)
- 100 calories
- 25 g carbohydrates
- 22 g sugar
- 3 g fiber
- 1 g protein
- 1 mg iron
- 13 mg magnesium
- 464 mg potassium
Dates (40 g, 4 dried dates)
- 110 calories
- 30g carbohydrates
- 25g sugar
- 3g fiber
- 1g protein
- 0.5mg iron
- 17 mg magnesium
- 262 mg potassium
Figs (40 g, 3 to 5 dried figs)
- 110 calories
- 26 g carbohydrates
- 19 g sugar
- 4 g fiber
- 1 g protein
- 0.8 mg iron
- 27 mg magnesium
- 272 mg potassium
Prunes (40 g, 4 to 5 prunes)
- 100 calories
- 26 g carbohydrates
- 15 g sugar
- 3 g fiber
- 1 g protein
- 0.4 mg iron
- 16 mg magnesium
- 293 mg potassium
Glycemic Index of Dried Fruits
A food’s ability to elevate blood glucose levels either quickly or slowly is measured by its glycemic index (GI). High-GI foods break down quickly and generate significant swings in blood sugar levels.
In contrast, meals with a low GI digest and absorb nutrients more slowly. As a result, they cause blood sugar and insulin levels to rise gradually or slowly.
Selecting foods that prevent blood sugar spikes is crucial if you have diabetes. Therefore, choose dried fruit that has a low to medium GI.
The range of the GI scale is 0 to 100. The following is the rating:
Low: 55 or less
Medium: 56–69
High: 70 or above
Different dried fruits may differ in their glycemic index. Before drying, some of them are covered with syrup and sugar, which makes them sweeter.
These are fruit candies with a GI score that is frequently extremely high. The artificial sugar that is added to other dried fruits after they are dried might also change their GI value.
According to a study, sugar-coated dried fruits with a high GI may trigger an energy surge. The blood sugar then swiftly falls, though.
This could lead to a sugar crash or unexpected exhaustion. Thus, natural, plain dried fruits with low GI ratings are the only option for those with severe diabetes or those more prone to sugar crashes.
Serving Size
A diabetic can have 45–60 grams of carbohydrates per day, according to the American Diabetes Association. That equates to 3 to 4 servings of carbohydrates.
As an example, one serving, or 1/4 cup, of dried fruit has 15 grams of carbs. This much can be incorporated into a daily food plan as long as there is no extra sugar.
How Dried Fruit Affects Your Blood Sugar
Any meal you eat, even dried fruits, contains carbs that, when broken down enter your bloodstream as glucose molecules. Your body uses these molecules as fuel to produce energy. In a non-diabetic individual consuming carbohydrates, the pancreas secretes the hormone insulin to facilitate the transportation, storage, and/or utilization of glucose for energy.
Because they are unable to create or use insulin efficiently, people with prediabetes or diabetes must regularly check their blood sugar levels, adjust their lifestyle, and sometimes take medication to help control their blood sugar levels. In addition, individuals with diabetes or prediabetes must closely control their carbohydrate intake to maintain stable blood sugar levels.
While carbs are a necessary component of a balanced diet for everyone, including those with prediabetes or diabetes, some items, such as dried fruit, raise blood sugar levels more quickly than others.
Although dried fruit is high in vitamins, minerals, fiber, and antioxidants, someone with prediabetes or diabetes has to be aware of portion sizes and potential food combinations to reduce blood sugar increases after eating.
Benefits of Eating Dry Fruits for Diabetes
Current studies show that consuming high-GI items alone does not enhance postprandial glycemia as much as eating dried fruits in combination with them. It’s because accessible carbohydrates are often replaced with dried fruits. decreasing the meal’s GI overall in the process.
Four dried fruits—dates, apricots, raisins, and sultanas—have been shown in another study to be able to lessen the glycemic response of white bread. These fruit kinds that are dried out replace half of the available carbohydrates, which lowers the glycemic response.
Dried fruits have a positive effect on immunity as well. According to a study, the strong antioxidants and phenolic chemicals found in dried fruits boost immunity. Since diabetes weakens the immune system, consuming dried fruits that boost immunity is advantageous.
Eating a variety of fruits in all shapes and hues is always preferable. When eating dried fruits as a snack, it is easy to eat too many of them.
Tips to Include Dry Fruits in a Healthy Diabetes-Appropriate Diet
- To aid in slowing absorption and avoiding blood sugar spikes, pair dried fruit with a source of fiber, protein, and healthy fat.
- Limit your intake of sugar-added dried fruits. On the label, look for products with 0 grams of added sugar and natural sugar sources.
- Control your portion sizes. It takes only a tablespoon or two to naturally quench your sweet desire.
Conclusion
Because dry fruits have a longer shelf life than fresh fruit, they can be a great choice for diabetics as a snack.
Although it is rich in fiber, vitamins, and minerals, the drying process might increase the amount of sugar and calories. Therefore, keep in mind to choose dried fruits with a low glycemic index and to be aware of portion sizes if you have diabetes.
To take advantage of all the health benefits of dried fruit, discuss with our healthcare experts how you can incorporate it into your current diabetes meal plan!
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
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