Nutrition

Dry Fruits for Diabetes

Reviewed by

Shifa Fathima

Dry Fruits List For Diabetes

Are dry fruits good for diabetes? Yes, people with diabetes can eat dry fruits without worrying. Glycemic indexes of the dry fruits are lower, which makes them suitable for people with diabetes. Some examples of dry fruits for diabetes are dates, raisins, apricots, sultanas, etc. Dry fruits do not increase blood sugar levels; instead, they help lower it. One of the dry fruits with low sugar content is dried apricot. These dry fruits have many nutrients, such as vitamins C, vitamins A, vitamins E and potassium. They contain lower contents of fructose and, therefore, can easily be digested. Dry fruits contain unsaturated fatty acids, which reduce the flow of sugars into the bloodstream. Also, dry fruits reduce the effects and absorption of carbs into the human blood as cards can highly affect sugar levels.

How can dry fruits help diabetic patients?

Dry fruits for diabetes are a good choice for lowering the sugar and fructose levels of the human body. A person with diabetes should have dry fruits as these play very important roles that can affect your lifestyle. Nuts have unsaturated fats, which have many vital functions for your body. There are many nutrients in dry fruits, such as phytosterols, antioxidants, carotenoids, fibres, vitamins, thiamine, folate, minerals, magnesium, potassium, etc., which play an important role in lowering and maintaining blood sugar levels. Some of the best dry fruits for diabetes are walnuts, almonds, pistachios, etc. A person who often has high levels of blood sugar should start the intake of dry fruits. It is a known fact that the glycemic index (GI) of most dry fruits is lower than white bread. Dry fruits can be a great choice for people with type 2 diabetes and pre-diabetics. 

Dry Fruit list for Diabetes

There are thousands of dry fruits which are good for your health. A person with diabetes should consume dry fruits daily. The consumption of dry fruits should not be excessive as they can produce heat in the stomach, which is not good for your body. Here is a list of dry fruits for diabetics to eat is given below:

  • Almonds- almonds reduce the risk of heart diseases. Almonds have proven to be very effective for people with diabetes type 2. Almonds efficiently lower the values of blood sugar levels in your body. Low-density lipoprotein (LDL) cholesterol can block arteries. LDL is reduced by almonds and increases the amount of lipoprotein, which has high density. 
  • Walnuts - walnuts do not make a major change in the weight of the body or its composition. They have high-calorie content. The walnuts' ratio of LDL and HDL is improved when they are continuously taken as a part of the diet for 6 months. They reduce the levels of blood sugar in your body. 
  • Cashews - Cashews affect the ratios of LDL cholesterol and HDL and prevent the risk of getting heart diseases. A definite decrease in blood sugar levels can be seen in 12 weeks of taking a diet with cashews.
  • Pistachios - pistachios improve the ratios of HDL to LDL cholesterol. A significant change in the sugar levels can be seen in patients with diabetes type 2. Better heart health can be seen within 4 weeks. 
  • Peanuts- Peanuts are a great source of nutrients like fibres and proteins. These nutrients help to lower the levels of blood sugar. If peanuts are added to cereals and are taken as a part of their diet, then blood sugar levels can significantly be controlled. Peanuts also help in appetite and weight loss, preventing the risk of getting diabetes.           

These are the best dry fruits for diabetes which will help to control and maintain a proper blood sugar level. Also, they don’t have a bad effect or side effect on the body or health of a person with diabetes.

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Common dry fruit dishes for diabetes 

People with diabetes often stop themselves from having tasty dishes. Now you can have dry fruits for diabetic patients in your everyday diet and meals. You can now eat your morning cereals by adding dry fruits like peanuts, pistachios, etc. You can have ice creams that come with dry fruits like raisins, etc. porridge (khichdi) can also be eaten when you don't feel healthy. Add your favourite dry fruits like almonds, peanuts, etc. and lower your blood sugar level. Garlicky hummus is an amazing dish that you can eat by flavouring with your favourite dry fruits. All of these dishes are dry fruits that have a lower GI index. 

People with diabetes can also eat Colocasia leaf raita. You can eat idli by adding dry fruits like peanuts or raisins. The best thing about these dishes is that they are light and delicious. This way, you can have 6-7 meals in a day, mostly dry fruits. You can even have dry fruit custard. This dish is tasty as well as nutritious for people with diabetes. If you regularly have such dishes, you can see significant changes and reductions in your blood sugar levels. If a person is suffering from pre-diabetes, he should start a proper diet with these dry fruits. Dry fruit dishes can adversely affect people with diabetes type 2 and women with gestational diabetes. These dry fruits can help you to make tasty and healthy snacks. 

Bottomline

Dry fruits for diabetes are a good choice as you can see a significant change in your sugar level with them. Dry fruits provide your body with many vital nutrients like vitamins A, B, E, proteins, fibres, etc. these nutrients help slow down the effect of fructose in your bloodstream. All the dry fruits have lower GI to maintain sugar levels. 

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