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Best Dry Fruits To Consume If You Have Diabetes

Can diabetic patient eat dry fruits? Yes, diabetic patient 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 best 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. Also know "is sugar free good for health".

How can Dry Fruits Help Diabetic Patients?

Dry fruits for diabetic patients are a good choice for lowering the sugar and fructose levels of the 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. Know about fruit for diabetes.

Benefits of Dry Fruits For Diabetes

Dry fruits are known for their rich vitamin content and various health benefits, making them a fantastic addition to a diabetic diet. Some of the ways in which dry fruits can help diabetics:

Because of their low glycemic index, eating dry fruits does not result in a rapid increase in blood sugar. That's why they're great for diabetics as a snack.

  • High in Fiber: Dry fruits are rich in dietary fibre, which helps regulate blood sugar levels and promotes digestion.
  • Excellent Source of Antioxidants: Dry fruits are a rich source of antioxidants that help prevent oxidative stress caused by high blood sugar levels.
  • Helps Reduce Cholesterol: Dry fruits are rich in healthful fats that help lower LDL or "bad" cholesterol levels, which can help avoid heart disease, a common complication of diabetes.
  • Offers Important Nutrients: Dry fruits are rich in critical vitamins and minerals such as vitamin E, magnesium, and potassium, which are beneficial for overall health and well-being.

Nonetheless, it is vital to consume dry fruits in moderation, as they are also high in calories and might lead to weight gain if ingested in excess. It is advisable to visit a healthcare expert or a trained dietitian for assistance on including dried fruits into a diabetes-friendly diet.

Glycemic Index of Dry Fruits

The glycemic index (GI) of dry fruits varies depending on the type of fruit and the way it is processed or prepared. Here are some common dry fruits and their approximate glycemic index:

  • Almonds: GI around 0
  • Cashews: GI around 22
  • Dates: GI around 42
  • Figs: GI around 61
  • Raisins: GI around 64
  • Prunes: GI around 29

In general, most dry fruits have a lower glycemic index compared to fresh fruits, which makes them a better option for people with diabetes who need to manage their blood sugar levels. However, it's still important to consume dry fruits in moderation, as they are high in calories and can contribute to weight gain if consumed in excess.

Best Dry Fruits For Diabetics
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Dry Fruits 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 sugar level 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. Also know whether peanut is good for diabetes

These are the best dry fruits list for diabetics 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. Read more about are dates good for diabetes.

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. Know about diabetes treatment in pregnancy.

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. know about prediabetes diet.


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. 


Which dry fruit is good for diabetes?

Dry fruits and diabetes mostly work well. As the glycemic index of dry fruits is lower they are good for diabetics. Dry fruits like almonds, walnuts, cashews, pistachios, peanuts, etc. are some of the dry fruits that should be included in a diet proposed for diabetics as they help to manage blood sugar levels. Added to the benefits that these dry fruits have, the best part is they do not have any bad effect on diabetic people.

Can diabetic eat Kismis?

Kismis contains natural sugar that can disrupt your blood levels if taken in high quantities. If you eat Kismis in managed quantities they will satisfy your sugar cravings and won’t affect your blood sugar level. The key is to eat in the right quantity. Generally, it is fine to have Kismis once in a while but as they can spike up sugar levels you must go for other dry fruits that won’t cause any complications.

Can diabetics eat almonds?

A big yes, people with diabetes can have almonds. Eating almonds in the right quantity works well for people with type 2 diabetes. As almonds can lower the amount of sugar in your blood, a diabetic person must add almonds to their diet. Another big advantage is that almonds reduce your cholesterol levels and make you less prone to heart diseases.

What nuts are good for diabetics?

Nuts are a good snacking option for people with diabetes as they are low in carbohydrates and high in protein, fibers, and healthy fats. Added to that, nuts help well in reducing the cholesterol levels of your body. Snacking on nuts can make you feel full for longer durations without causing any bad effect on your blood sugar levels.


  • https://www.livestrong.com/article/446913-can-diabetics-eat-dried-fruit/


This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.