Dried fruit and diabetes

Since dried fruit can be preserved for a longer period of time than fresh fruit, it can be a handy snack, especially on long trips where refrigeration is not available. While people with diabetes can enjoy dried fruit, it’s important to be aware of its calorie and carbohydrate content as well as the glycemic index.

Dried fruit is fruit that has had almost all of its water content removed. The fruit shrinks during the drying process, making it heavily concentrated in calories and carbohydrates compared to fresh or canned fruit.

Types of dried fruit

The most popular variety of dried fruit is raisins, which are followed in popularity by dates, prunes, figs, and apricots. Mangoes, pineapples, cranberries, bananas, and apples are also readily accessible forms of dried fruit.

The nutritional advantages of dried fruit

The number of nutrients in one piece of dried fruit is comparable to that of fresh fruit, but it is packed into a considerably smaller container. Dried fruit has up to 3.5 times the weight of fresh fruit in terms of fiber, vitamins, and minerals.

A single serving of dried fruit can supply a significant portion of the daily required consumption of numerous vitamins and minerals, such as:

• Vitamin A
  
• Vitamin C
  
• Calcium
  
• Folate
  
• Iron
  
• Potassium

Antioxidants, particularly polyphenols, which are linked to better blood flow and digestion as well as a lower risk of heart disease and some types of cancer, are also abundant in dried fruit.

Antioxidants, particularly polyphenols, which are linked to better blood flow and digestion as well as a lower risk of heart disease and some types of cancer, are also abundant in dried fruit.

Read Also: Boost your immune system in seven ways if you have diabetes

Calories, Glycemic Index, and Carbohydrate Content of Dried Fruit

With all of these advantages, diabetics should be aware of the calorie and carbohydrate content of dried fruits as well as their glycemic load and index.

The calorie and carbohydrate counts, along with the glycemic load and index, of several dried fruits are listed in the table below. Carbohydrates are ranked on the glycemic index based on how quickly they elevate blood sugar levels. The glycemic load accounts for the quantity of carbohydrates consumed in a serving and uses the glycemic index to determine the effect of carbohydrate intake.)

Each of the dried fruits on this list has a serving size of 100 grams (3.5 ounces).

Fruit	Calories	Carbohydrates (grams)	Glycemic index	Glycemic load
Apples	243	66	35	21
Apricots	241	63	32	21
Bananas	180	52	48	42
Cranberries	308	83	62	19
Dates	282	75	40	28
Figs	249	64	61	16
Mangoes	319	79	41	27
Prunes	240	64	29	26
Raisins	299	79	65	52

Can a diabetic diet include dried fruit?

Undoubtedly, dried fruits are a better option for your diet than sugary or salty snacks. Nonetheless, there are a few things that diabetics need to know.

Dried fruit is easy to eat a lot more of because it is so much smaller than the fresh fruit it originates from. It is improbable that you would have three fresh apricots or thirty grapes at once, but it would be simple to consume that much dried fruit!

Furthermore, some producers add sugars to their dried fruit, even though the fruit naturally contains sugars. A increase in blood sugar could result from this. Nevertheless, including some dried fruit in your diet will enhance its flavor and nutritional value.

Take a look at these suggestions for including dried fruits in your diabetic diet:

• Add some dried fruit to salads, cereal, porridge, and yogurt.

• Combine a variety of dried fruits, high-fiber cereal, and unsalted almonds to make your own homemade trail mix.

• When adding dried fruits to side dishes like couscous or rice pilaf, apricots and raisins taste particularly good.

Dried fruits make a nutritious snack or side dish because they are high in vitamins and minerals. For those with diabetes, portion control is essential to avoiding consuming too many calories or carbs.