Apricot for Diabetes: Benefits and Risk

There are many speculations regarding the consumption of fruits and their role in a balanced diet. There have been many discussions regarding the impact of fruits on the blood sugar levels of a person who has diabetes. Most fruits are safe to consume but their nutritive components should be considered when charting a consumption chart. One of the fruits that can be safe for consumption even if you have diabetes, is the apricot. This fruit has a subtle flavor and a sweet undertone. If you are wondering, “Is apricot good for diabetes?”, you will find the answer here. 

Nutrition of Apricots

Apricots are healthy and are often considered a wonderful addition for people with diabetes as it offers a plethora of nutrients and helpful benefits that may enrich overall health and well-being. Apricot is good for diabetes and the proof of the same can be seen in the nutrition profile. 

In 2 fresh apricots (approximately 70 grams), you will find:

• Calories – 34
• Carbs – 8 grams
• Protein – 1 gram
• Fat – 0.27 grams
• Fiber – 1.5 grams
• Vitamin A – 8% of the daily value
• Vitamin C – 4% of the daily value
• Vitamin E – 4 % of the daily value
• Potassium E – 4 % of the daily value

They also contain important potent antioxidants that can help to fight the free radicals in the body. To receive the most benefits from this food, you can enjoy it whole and unpeeled as it provides a significant amount of fiber and nutrients. Discard the stone while you eat.

Can Diabetics consume Apricots?

Yes, apricots are good for diabetes. Apricots are wholesome fruits that provide the necessary vitamins and minerals and deliver them along with other dietary requirements. These are smaller versions of peaches and are juicy and round with a pale orange color. They are an excellent source of potassium as well. Apricot sauce has been used in traditional recipes for many decades. 

Glycemic Index of Apricot

When you are picking food items that can be included in your diet, the glycemic index plays an important role. The glycemic index is an indication of how fast the components of the food are broken down into sugars and get absorbed in the bloodstream to spike your blood sugar levels. Know more about what is Glycemic Index to make a healthy choice. Foods with a higher glycemic index should definitely be avoided. However, foods with a lower glycemic index should be considered twice as there is no indication of fats, fiber, and other nutritive components in the glycemic index. Apricot falls in the low GI category and is safe for consumption. The GI of apricots is 34. The GI of dried apricots is even lower at 30. 

These can be an excellent addition to your food even if you are craving something sweet. Dried apricot can be added to Indian desserts and fresh apricots can be added to puddings, parfaits, and cereal too. They are known to improve the health of the gut which smoothes your digestive processes. They have the ability to strengthen your bones and protect your liver. These are known as super-food for people who have anemia. They have iron and copper which help boost the hemoglobin of the body.

Effect of Fiber

Doctors often recommend including fiber rich foods in a diabetes meal plan. Dietary fiber slows down the absorption of sugar and gives the body more time to respond to insulin. This reduces the effect of the sugar in apricot and ensures there is no sudden sugar spike in the body. Hence it is recommended for the fruit to be eaten as a whole rather than in juice form. Even dried apricots are a rich source of fiber. The fiber in apricots allows the body to benefit from all the nutritive content without compromising the blood sugar levels. This fruit is considered helpful if you’re aiming for weight loss as the fiber makes you feel fuller and keeps you from overeating or over-consuming apricots. 

Vitamin E

Is apricot good for diabetes only because of the low glycemic index? Absolutely not. They have multiple benefits and one of them is indubitably the amount of Vitamin E that they provide. Vitamin E acts as an antioxidant and people who have issues with inconsistent blood sugar find this extremely helpful. This is especially helpful for those dealing with Type 2 diabetes. A cup of apricots makes up for a large chunk of vitamin E intake for the day. Apart from this, apricots are known to have a rather large supply of vitamin A and vitamin C as well. Both these translate to a hefty source of antioxidants that ensure your blood pressure does not drop or fall suddenly. Antioxidants are also known to keep the skin looking healthy and young. The water content in this fruit is quite high and that keeps the skin looking plump and hydrated as well. Know more about which food provides the best vitamins for type 2 diabetes

Health Benefits of Apricots

Along with apricot for diabetes, it also provides several other major advantages to health. You can eat it as a snack in the morning with a glass of low-fat milk or yogurt and can also consume it in the evening to keep yourself full before dinnertime. The advantages of eating apricots are:

• High in antioxidants – It provides a large number of antioxidants that includes beta carotene along with Vitamins A, C, and E. Additionally, it is also rich in flavonoids which are a group of polyphenol antioxidants that can protect the body against certain illnesses and heart conditions. A property of these compounds is to neutralize free radicals in the body that can lower inflammation and reduce oxidative stress
• Eye health – The presence of Vitamins A and E in apricots can play a role in bettering overall eye health. Vitamin A is vital in preventing night blindness and Vitamin E is a fat-soluble form of an antioxidant that enters the eyes to protect them from free radical damage. Other apricot carotenoids like lutein and zeaxanthin are found in the lenses and retinas of the eye and can safeguard against oxidative stress.
• Skin health – Apricots are also good for the skin. Fighting any kind of skin issue can often be done with the help of antioxidants that are provided by apricots. Vitamins C and E will play a role to protect your skin against UV damage and environmental pollutants. They also help build collagen in the body which gives the skin strength and elasticity. Apricots are also known to help with sunburn
• Gut health – They contain soluble and insoluble fibers that help in maintaining healthy blood sugar levels and cholesterol levels. The fibers also delay the process of digestion and feed the beneficial gut bacteria. It also lowers the risk of obesity.
• Hydrating – Being naturally high in water content, apricots can regulate blood pressure, joint health, and body temperature. Eating fresh fruits and apricots and replenish the water needs.

Health Benefits of Apricots for Diabetes

Is apricot good for diabetes is a common question asked by many people who are diagnosed. Since the glycemic index of fresh apricots is 34 (low), it makes it a low-glycemic fruit that is healthy for the consumption of people with diabetes. The lack of blood sugar spikes after eating apricots will help T1Ds and T2Ds maintain their HbA1c levels optimally. This fruit is also helpful in weight loss which can also play a role in the promotion of insulin sensitivity. The delay in digestion owing to the fibers present in apricots can aid in blood sugar control.

Ways to Include Apricots in your Diet

You can include fresh and dried apricots in your diet and they can make for a quick and easy snack when you feel hungry. Add them to your diet plan:

• Stir them into trail mix or granola
• Eat as a fresh snack in the morning or evening
• Slice and add to yogurt or salad bowls
• Use them in the form of jam or preserves
• Slow cook them with meat
• Add to desserts, pies, etc.

You can also use apricots as a replacement for peaches or plums in certain recipes.

Risk of Overconsuming Apricots

Whilst it is established that apricot is good for diabetes, having excess apricots isn’t a good thing either. Apricots are juicy and sweet fruits that taste great in most dishes. Here are some ways to include them in your diet. 

• Cereal – Chunks of apricots can add a lovely flavor to your cereal along with a puree of apricots. You can have them with hot or cold milk and it is advisable to not take the skin off of the fruit. 
• Chia pudding – If you are a fan of fruit bowls or chia puddings, then apricot adds a dash of freshness to your breakfast. 
• Frozen desserts – An ice cream without sugar and with nonfat milk made by adding chunks of apricot or puree of apricot can be delicious! If you are a fan of popsicles, you can add chunks of this fruit to a frozen juice of any berry and enjoy the refreshing and light palate cleanser. 
• Other desserts – If you are making a pie or a simple parfait that is suitable to be consumed by a person having diabetes, then you can think of adding this fruit. Apart from having a distinct taste, apricots lend a certain sweetness to dessert recipes. 
• Indian sweets – Making diabetes-centric laddoos, kheer, or halwa? Add dried apricots without hesitation! They add variety to the textures and add pockets of fruity goodness. 
• Salad – Apricots make a welcome taste in a salad with quinoa, walnuts, lettuce, and a dressing. Dried and fresh apricots can make a huge difference to salads and only make them better. 
• Drinks – Apricot juice has a very subtle taste and you cannot add it to other drinks as it may go unnoticed. However, you can make a drink out of apricot juice by adding mint leaves, a bit of lemon, and a pinch of salt. 

Although apricots are good for those who have diabetes, it is important to note that overconsumption can be harmful. If you eat more than the recommended quantity your sugar levels may rise. Eating dried apricots in excess may cause gastric issues. Overeating fresh apricots may lead to nausea, vomiting, headache, and other stomach issues. Apricot seed should not be consumed at all costs. The seeds may break down to cyanide when digested and can be extremely harmful. 

Bottomline

The portion size should depend on the overall consumption of sugar during the day and on how sensitive your body is to these sugars and also to insulin. Do not forget to account for the consumption of starch and carbohydrates as they break down to sugar as well. The delectable nature of this fruit is enough to lure anyone to take a bite without any hesitation and as such, it is wiser to enjoy it in its natural form. His fruit has benefits that can be reaped by everyone and it is a fruit that affects your skin, blood, liver, eyesight, bones, and gut positively. There is no doubt that apricots should have a place in your diet and they should be consumed in small portions daily. Here is a list of best fruits for diabetic patients.

FAQs

Can diabetic patients eat apricot? 

Yes, diabetic patients can eat apricot. They provide the necessary nutrients like vitamins, and minerals, and are especially rich in Potassium. They can be a great substitute for a dessert and can be used liberally in desserts too. They are an excellent source of iron and copper as well. The glycemic index of apricots is 34 and that of dried apricots is 30. 

Does apricot increase blood sugar? 

If consumed according to the recommended quantity, apricots do not affect your blood sugar. If eaten in excess, then the blood sugar may rise. Eating excess apricots may also cause gastric problems in addition to headaches and nausea.

How many dried apricots can a diabetic have? 

2 to 3 dried apricots should be consumed in a day. Since they have a low glycemic index, they do not affect the blood sugar but can cause a spike in case of excessive consumption. 

Are dried apricots high in sugar?

Dried apricots are higher in sugar than fresh ones but have a lower glycemic index. Since the water has been removed, the sugar content gets concentrated.

‍