11 Healthy Dried Fruits For People With Diabetes
Snacking is a healthy habit for everyone, but as a person with diabetes, you may be wary of indulging in certain treats.
Thankfully, plenty of nutritious and tasty dried fruits can be part of your snack routine without impacting your blood sugar levels. We'll share our top 6 picks for people with diabetes!
All of which provide health benefits while keeping blood sugar levels stable.
Which Dried Fruits are Good for Diabetics
Dried fruits can be a nutritious and diabetic-friendly snack for people with diabetes as long as they are eaten in moderation.
Some of the best-dried fruit snacks for people with diabetes are dried apricots, raisins, cranberries, dates, Almonds, Pecan nuts, Macadamia nuts, Brazil nuts, dates, raisins, apricots, sultanas, and prunes.
American badam and cashews are some of the best nuts to get your daily amounts of monounsaturated fats needed for a healthy heart.
One handful of either can supply more than 20% of the recommended daily magnesium intake, which is essential for lower blood sugar levels and better digestion.
These crunchy treats also contain zinc, iron, and vitamin B6, all known to reduce fatigue and bolster immunity in diabetics.
Almonds have a low glycemic index which is average to 0.
In several counts, you can have around 28 to 30 grams of Almonds in a day. It can be 30 to 35 almonds, as per the size.
Pecan nuts are a great source of essential vitamins and minerals, making them an excellent snack for people with diabetes.
High in thiamin, zinc, and magnesium help regulate blood sugar while protecting the heart and preventing inflammation.
Pecan nuts can help slow down the carbohydrate body's absorption, which ultimately leads to lower blood glucose (sugar) levels. Eating Pecan Nuts may not cause a change or spike in your blood sugar, even those with diabetes.
Rich in antioxidants, they are also known to improve insulin sensitivity, reducing your risk of type 2 diabetes.
Pecan Nuts have a low glycemic index which is average to 10.
It is suggested that you can have around 28 to 30 grams of Pecan Nuts and around 14 to 16 pecan nuts per size, from big to small.
Pistachios are an incredibly versatile and healthy snack for people with diabetes. Not only are they low in fat, but they also contain dietary fiber, which helps to reduce cholesterol levels and promote better glucose control.
Plus, the antioxidants in pistachio have been linked to a lower risk of type 2 diabetes.
Eating a handful of pistachios per day can easily be incorporated into a diabetic's diet without any significant sugar spikes.
Salted Pista has a low glycemic index which is an average of 13.
You can have around 30 to 35 grams of Salted Pista, around 30 Pista per size, from big to small. We have, or general Pista, small in size, available in the market.
Dried walnuts are a fantastic option for people with diabetes who want a sweet and nutritious snack.
Walnuts contain high levels of antioxidants, vitamins, minerals, healthy fats, and dietary fiber - all of which have been linked to better glucose control.
In addition, research has found that walnuts can help reduce inflammation and insulin levels, making them an ideal choice for diabetes patients.
Walnuts help build insulin resistance, control blood glucose levels and lower the risk of developing Type-2 diabetes.
Walnuts are also a rich natural source of alpha-lipoic acid (ALA) and may help reduce inflammation during diabetes. Walnuts are very low in carbohydrates, the nutrient that raises blood sugar levels more than protein and fat.
Walnuts have a low glycemic index which is an average of 15.
It is suggested that you can have around 30 to 35 grams of walnuts Akhrot around 8 to 10 walnuts per size from big to small.
Cashew nuts are an excellent source of magnesium, zinc, and healthy fats, making them a great option for people with diabetes. Eating high-fiber cashews can help control your blood sugar levels over time. Magnesium also helps the body to use insulin more efficiently, reducing the risk of type 2 diabetes.
Cashews can be eaten raw or as part of dishes such as salads, stir-fries, and curries. Mixing them with other ingredients will help slow down their absorption rate due to their low glycemic index.
Cashew Nuts have a low glycemic index which is an average of 24.
It is suggested that you can have around 30 to 35 grams of Cashew Nuts around 30 Cashew Nuts as per size, from big to small.
Prunes are dried plums that are extremely high in potassium, which helps control blood pressure levels. One single prune is on an average of 23 calories. They are also a good source of dietary fiber and vitamin A, making them an ideal snack for people with diabetes.
Additionally, prunes contain phytonutrients and antioxidants that can help protect the body from age-related diseases. When selecting prunes for snacking, look for unsweetened varieties or those that are minimally sweetened with natural ingredients like honey or molasses. Prunes are an excellent source of natural fiber.
They have a low glycemic index of 29 and are a perfect choice for those with diabetes. You can have 4 to 5 dried prunes in a day.
Dates are another great dried fruit for people with diabetes, as they are low in calories and have a low glycemic index.
Dates contain antioxidants such as polyphenols, which can help to reduce oxidative stress.
They also ensure the body gets necessary minerals such as potassium, iron, and magnesium.
Eating dates daily can also improve your body's good cholesterol (HDL) levels and reduce bad cholesterol (LDL).
Dates have a low glycemic index which is an average of 42.
Which means you can have 2 to 3 dates in a day.
Apricots are great for people with diabetes, as they help to maintain healthy blood sugar levels due to their low Glycemic index. These dried fruits contain fiber, which slows digestion and improves blood sugar control.
They also contain vitamins A and C, potassium, calcium, magnesium, and other important minerals. When buying apricots, select organic dried apricots that are not overly processed and have no added sugars or preservatives.
You can eat Dried Apricot moderately as it is above 50 glycemic indexes. Up to that, you can have 3 to 4 dried apricots in a day.
Dried Apricots have a low glycemic index of 57.
Dried Figs, also called Sukha Anjeer, are full of essential vitamins and minerals, making them a great source of nutrition for those with diabetes. They are high in potassium and contain vital B-complex vitamins such as thiamine, riboflavin, niacin, folates, and vitamin B-6.
Eating dried figs is also beneficial for people with diabetes since they contain compounds that can help reduce blood sugar levels.
Select organic dried figs with no added sugars or preservatives when choosing figs. They are sugar-rich dry fruits; hence it needs to be consumed moderately, not more than 3 to 4 dried figs in a day.
Dried Fig has a low glycemic index of 61.
But need to have it Moderately means you should consume 3 to 4 dried figs in a day, not more than that.
Dried cranberries are another great choice for people with diabetes because of their low glycemic index and high fiber content. They have a sweet-tart flavor that can replace sugar in recipes.
Dried cranberries contain resveratrol, an antioxidant that has anti-inflammatory and anti-cancer properties. Studies have also shown that it helps protect against heart disease, making them an ideal addition to a healthy diabetic diet.
Enjoy them as a healthy snack or as part of meals such as salads or side dishes. You can eat Dried Cranberries moderately as it is above 61 glycemic indexes. You can have a quarter cup of dried cranberries in a day or around 25 to 28 grams, not more than that.
Dried Cranberries have a low glycemic index of 61.
Indian Golden Raisins provide an abundance of fiber, antioxidants, and other important vitamins that can benefit people with diabetes. Specifically, they're high in iron, which helps your body stay strong, and calcium, which can lower your risk of developing hypertension.
Raisins also provide energy without weighing you down, further aiding blood sugar regulation.
Indian Raisins have a low glycemic index which is an average of 64.
You can have nearly half a cup of raisins or around 25 to 30 grams of Indian golden raisin or black raisins.