Best Dry Fruits for Diabetes

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Best Dry Fruits for Diabetes

Diabetes is a chronic condition that affects a person’s metabolism. In most cases, the pancreas is unable to produce insulin, which has an impact on the body’s glucose or blood sugar levels. According to statistics, 70 million persons in India are thought to have diabetes, making it the most common disease in the world.

Patients are advised to seek out required alternatives, such as routine exercise, a healthy diet that includes foods high in fiber, and Healthy dry fruits for diabetes, as completely curing diabetes from the human body is not yet achievable.

Which dried fruits are best for diabetes?

Diabetic patients need to identify the best dry fruits for their condition despite some of them being high in concentrated fructose and having a spike in blood sugar. The greatest dry fruits for diabetes, according to a thorough study by Med India, are dates, raisins, apricots, and sultanas.


Almonds can help diabetic individuals control their insulin levels by lowering them after meals or in the morning. Almonds lower blood sugar levels, support a healthy digestive system, and lower the risk of cardiovascular disease because they are high in vitamin E and antioxidants. 4 to 5 almonds soaked in water must be consumed daily by type 2 diabetes patients.

Apricot or Khumani

Low GI foods like dried apricots have a score of 30 to 32. They also contain 4.7 grams of fiber and 2.2 grams of protein.

The important elements vitamin A, iron, potassium, and calcium are all present in this tart-tasting dried fruit. Diabetes sufferers should stay away from canned, dried apricots with syrup.


Depending on the variety, each serving of dried figs has 19–26g of sugar and 4g of fiber.

Figs should not cause blood sugar levels to rise as quickly as foods with a high glycemic index because of their low to moderate GI. Additionally, you can lessen the GI impact by serving it with walnuts and plain Greek yogurt.

 Dates or Khajoor

Tropical dates are available in both dry and moist kinds. Due to their high content of nutritional fiber, dry dates help you feel fuller for longer and reduce your appetite. Additionally, diabetics with anemia should consume this delicious and iron-rich dried fruit.

Dates have a low to moderate glycemic index (GI), depending on the variety, despite their sweetness.

The five common types of dates—Fara’d, Lulu, Bo Ma’an, Dabbas, and Khalas—have low GIs, according to a study. Therefore, dates are okay for diabetics to take in moderation.

Can dry fruits help in the war against diabetes?

Due to their sun-dried nature and higher nutritional value, dry fruits have a high concentration of minerals and vitamins. According to experts, dry fruits are high in naturally occurring fructose, and eating them in moderation can help control blood sugar levels. Additionally, because these dry fruits have a naturally sweet flavor, diabetes patients’ sweet desires could be readily subdued.

The advantages of these dry fruits for diabetes include:

  • Rich in antioxidants, unsaturated fatty acids, dietary fiber, protein, vitamins, and minerals.
  • They have a terrific flavor and help diabetes people by acting as a natural sweetener.
  • Dry fruits are a good midday snack option for those with diabetes.
  • Patients with diabetes should stick to dry fruits with a low to medium glycemic index.
  • Omega-3 and Omega-6 fatty acids are found in plenty in many nuts and dry fruits, and they support a healthy heart and digestive system.
  • It offers a tasty and healthy snack alternative while assisting with body weight control.
  • It helps to reduce inflammation brought on by the illness and blood sugar levels.
  • If you have type 2 diabetes, dry fruits are the best option for you.
  • Higher glucose levels are not a possibility thanks to fatty acids like ACA and other polyunsaturated acids.
  • safeguard your cardiovascular health, and regulate your blood pressure.
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