Diabetics usually have to consume everything carefully and in moderation. They are not allowed to eat everything they want as it can spike their blood sugar levels and can cause drastic effects. When it comes to dry fruits, certain dry fruits for diabetic patients are allowed to eat.
The calorie and sugar content of fresh and dried fruits is the main thing that creates a difference. The drying process of fresh fruits causes to loss of water mass and volume which makes the sugar and nutrients more concentrated. Consequently, dry fruits have more sugar and calories than fresh fruit. But, it doesn’t mean they are not healthy for diabetics.
Dry fruits are always a healthy option for diabetes patients other than a sugar candy bar or chocolate bar. However, not all dry fruits are healthy for diabetics.
In this blog, we will explore some of the best dry fruits for diabetic patients.
Some dry fruits can help in controlling the blood glucose levels. A study shows that a specific composition of dry fruits and nuts can counteract metabolic diseases like Type 2 Diabetes. It is most likely due to the unique profile of micronutrients, macronutrients, other bioactive compounds, etc.
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Some of the best dry fruits for diabetic patients are as follows:
1. Dried Apricots – Khubani
Dried apricots are a delectable treat for diabetic patients. They are a rich source of fiber, having approx. 3.3 grams of fiber per serving. Fiber plays a major role in the regulation of blood glucose levels, supporting digestive health, promoting satiety, etc.
Moreover, they also have a low GI score of 30-32. In addition to this, it also provides essential nutrients such as Vitamin A, potassium, iron, calcium, etc.
Note: The GI scale goes from 0 to 100. The rating is as follows:
- Low GI: 55 or less
- Medium GI: 6–69
- High GI: 70 or above
People with diabetes can have dried apricots; however, they should avoid canned or dried apricots with syrup.
Additionally, it is important to stay mindful of portion sizes as they have natural sugar which can spike blood glucose levels.
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2. Dates – Khajoor
It is normally thought that dates are not good for diabetic people; however, the fact is quite different. Dates are a tropical fruit that is available in both wet and dry form.
They are high in dietary fiber which suppresses food cravings and promotes satiety. Moreover, this iron-rich and delicious dry fruit is great for diabetics with anemia. Despite their sweetness, they have a low to moderate Glycemic Index (GI) – depending on the date variety.
A study also revealed that the 5 date types have low GI. Therefore, when they are consumed in moderation they provide health benefits to diabetics as well.
In another study, it was seen that HDL: LDL cholesterol ratio was improved in the group of type 2 diabetic people who had dates-supplemented meals. Moreover, they also had reduced triglyceride levels which reported improved overall cardiovascular health.
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3. Raisins – Kishmish
Raisins are a great source of fiber and antioxidants, making them a great dry fruit for diabetic people. A half cup of raisins has 2.2 grams of protein and 2.7 grams of fiber.
Moreover, it also has a GI score of 54-66 which makes them a low to medium glycemic index dry fruit. Raisins (kishmish) are an exceptional superfood for people with diabetes.
4. Almonds – Badam
Almonds provide a wide range of benefits for diabetics. They are rich in healthy fats and proteins and have a low glycemic index (GI) of 15. Moreover, they are slowly digested and absorbed in the body which gives stable blood sugar levels, making them a great snack for diabetics.
Soaked almonds are a great diabetes-friendly option with a GI score of approx. 0. They’re also high in Vitamin E and antioxidants which makes them ideal for children and adults.
A study showed that adding almonds to a diabetic diet for 12 weeks has a positive effect on blood glucose levels. It can also decrease the risk of cardiac conditions.
Another study revealed that people with Type 2 diabetes taking daily Almond for over 24 weeks had good diabetes control and reduced risk of heart disease.
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5. Walnuts – Akhroot
Walnuts are a good addition to your diet if you have diabetes. It is a powerful punch of nutrients when it comes to diabetes management. Research showed that adding walnuts to the diet can improve blood vessel function and reduce inflammation which lowers the risk of heart disease in people having Type 2 diabetes.
Some studies also reported that walnuts can improve blood sugar levels regulation in diabetic people.
You can mix walnuts in the salads or yogurt to improve their texture and taste.
6. Pistachios – Pista
Pistachios are an excellent source of fiber, protein, antioxidants, and healthy fats. This pop of green color in your snack can work wonders even if you are diabetic.
A serving of pistachio (15.36g = 2 tablespoons) has approx 1.6g of fiber and 3g of protein.
Research showed that pistachios can support improving glycemic control, reducing insulin resistance and inflammation in Type 2 diabetes patients.
The fiber content in pitas gives a feeling of fullness which also helps in weight management.
7. Cashews – Kaju
Cashews also known as Kaju are a great source of healthy fats and minerals for diabetes patients. They have a low glycemic index (GI) score of 22. Thus, they are not likely to cause a spike in blood glucose levels when consumed in moderation.
Kaju also helps in improving the HDL: LDL cholesterol ratio and also reduces the risk of heart issues.
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8. Figs – Anjeer
A single serving of dried figs has 4g fiber and 19-26g sugar – depending on the type. They have low to moderate glycemic index (GI). They do not raise blood sugar as rapidly as other high glycemic index foods.
You can pait figs with plain Greek yogurt and walnuts to minimize GI impact.
Health Benefits of Dry Fruits for Diabetic Patients
Some of the health benefits of dry fruits for diabetic patients are as follows:
- Improves heart health
- Prevents and treats anemia
- Regulates digestion
- Improves cholesterol
- Prevents cancer
- Reduces depression and anxiety
- Maintains HDL: LDL ratio
- Reduces triglyceride levels
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Tips to Include Dried Fruit in a Healthy Diabetes-Diet
- Combine dry fruits with a healthy fat, fiber, or protein source to slow absorption and prevent blood glucose spikes.
- Practice portion control. A tablespoon or two tablespoon can help to satisfy your cravings.
- Limit dry fruits with added sugars. You should opt for options with natural sugars and 0 grams of added sugar.
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Final Words
Diabetic people are often confused between what to eat and what to avoid. Dried fruits are small and lack water content; however, they are fruits that have a range of nutrients. Diabetics have dried fruits as a healthy alternative to high-carbohydrate, high-calorie, or high-glycemic index snacks.
The best nutritionist in Pakistan recommends eating low to moderate GI dry fruits like almonds, dried apricots, dates, walnuts, pistachios, etc.
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