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Is Dried Fruit Good For Diabetics

Best Combo For Trail Mix

Which dry fruit is good for diabetes?

It doesnt matter if you have type 1, type 2, or gestational diabetes, the dietary recommendations are similar: stay away from simple carbohydrates and stick with whole-food sweets instead. For example, eating dried fruit in pregnancy is a better choice compared to candy, soda, or fruit juice. No matter what you are eating, pay attention to the portion sizes and carb count of the foods you choose.

You can find dried fruit and nuts in pre-packaged snack packs. Or, look online to find dried fruit recipes that you can make at home with your family.

If you need easy, healthy snacks that make it easy to manage your blood sugar, then Natures Garden is here to help. Try our dried fruits, trail mixes, and snack packs that are great for diabetics.

No Cost Health Kit To Lower Your Risk Of Diabetes

The key is to pay attention to how much you are eating and what kind of fruit you are eating to make sure you avoid unhealthy blood sugar spikes. Whole fruits are best, especially fruits like berries and apples, while dried fruit and fruit juice should be avoided completely.

If you are really wanting to improve your health and reduce your diabetes risk, then youll need to look beyond fruit and to other important diet and lifestyle factors. Make sure to focus on other risk factors like being overweight, not being physically active, or eating a diet with lots of added sugars, and make healthy changes to improve your health now.


  • Safabakhsh M, Koohdani F, Bagheri F, et al. Fruit and vegetable intake and pre-diabetes: a case-control study. Eur J Nutr. 2018 57:2953-2962.
  • Xiao D, Zhu L, Edirisinghe I, et al. Attenuation of Postmeal Metabolic Indices with Red Raspberries in Individuals at Risk for Diabetes: A Randomized Controlled Trial. Obesity . 2019 27:542-550.
  • Zheng JS, Sharp SJ, Imamura F, et al. Association of plasma biomarkers of fruit and vegetable intake with incident type 2 diabetes: EPIC-InterAct case-cohort study in eight European countries. BMJ. 2020 370:m2194.
  • Du H, Li L, Bennett D, et al. Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults. PLoS Med. 2017 14:e1002279.
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    Comparisons To Fresh Fruit

    Because they have naturally concentrated sugars and a low water content, raisins and dates are much higher in sugar, calories and carbohydrates than most other fruits, especially the juicier varieties. Compared to the 15 to 20 percent water content of dates and raisins, fresh berries and watermelon are 85 to 90 percent water. In consequence, each cup of watermelon, strawberries or blueberries is between 45 to 85 calories and 11 to 21 g carbohydrates, with a sugar count of between 7 and 15 g. In other words, fresh fruit contains only about 15 percent of the calories and sugar, and 10 percent of the carbohydrates, that dried fruit has. Depending on the variety, fresh fruits like berries and watermelon are also high in nutrients, especially vitamin A, vitamin C and manganese.

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    List Of Foods For Diabetics

    Pomegranates: Pomegranates contain the richest combinations of antioxidants of all fruits and can protect you from free-radicals and chronic diseases. So feel free to enjoy these red pearls with such powerful phytochemical compounds.

    Grapes: Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by effecting how the body secretes and uses insulin. Hence grapes are a good choice keeping its nutritional profile in mind.

    Apples: Diabetics should feel free to eat apples. In fact, apples along with blueberries and grapes are especially beneficial for reducing the risk of type 2 diabetes according to the American journal of clinical nutrition.

    Blueberries: Blueberries get their deep pigment from anthocyanins, a type of flavonoid, known particularly to lower the risk of diabetes.

    Strawberries: Strawberries have low- glycemic index hence it’s slowly released in the blood stream as glucose. It can also improve immunity, has cancer fighting ability and increases metabolism, which in turn helps you lose weight.

    Guava: It’s a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fiber that helps ease constipation and can lower the chance of developing type-2 diabetes.

    Cherries:Cherries like blueberries contain anthocyanins that pump the cells insulin production by 50%. The day is not far when anthocyanins might be the building blocks for new diabetes treatments. So include cherries as a part of your healthy diet.

    What Is The Number Of Calories That Dry Fruits Have

    Freeze Dried Fruit Diabetes

    Dry fruits, as seen above, are good for the overall health of the diabetes patient. However, the high-calorie content makes the diabetes patient weary of eating nuts. For example, if you are taking in 100 grams of almonds, you are basically including around 576 units of calories. Now, this is really too much for people with diabetes. Therefore, you need to include the same as part of your regular meal plan and you should take care not to go overboard with the consumption of dry fruits and nuts.

    We hope that the above article has been helpful in providing you some knowledge about the relationship between diabetes and nuts. We hope that the article has been able to give an answer to your question as to whether or not eating nuts and dry fruits are good for the overall health of a diabetic patient. If you take appropriate care and include dry fruits in your meal plan after proper supervision from your medical expert. Dry fruits can be a very healthy food item to include in a diabetic diet!!

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    Pay Attention To Portion Sizes

    If you’re counting carbs to manage your diabetes, or you’re trying to follow a lower carb diet, it’s important to keep your portion sizes of all fruits on the small side and try to choose the best types of dried fruits for diabetics. According to the American Diabetes Association, a serving or portion of fruit has about 15 grams of carbohydrate. A typical serving is one small piece or about one-half cup of whole, fresh fruit. The portion sizes of dried fruits, however, are much smaller because of their more concentrated fruit sugar.

    Most dried fruits, like raisins, dates or figs, have about 15 grams of carbohydrates in just 2 tablespoons. Others, like apricots, are lower sugar fruits, so your portion size can be a bit larger. The USDA reports that a one-quarter cup serving of dried apricots has 18 grams of carbohydrates. That means, if you’re trying to watch your carbs and stay between 45 to 60 grams of carbs per meal, you can still enjoy some dried fruit.

    Health Benefits If Eating Figs

    Eases constipation

    Being rich in fiber, figs provide the body with soluble fiber. It is this fiber content that ensures efficient bowel movements and a smooth digestion. As a result, easing and curing constipation. On the record, it is possible to completely cure constipation by eating figs.

    An important component in weight loss

    Typically, fiber in the body helps in the digestion of fats in the body. If consumed on a daily basis, figs can help one reduce weight. Ensure that you only munch on fresh figs and not dried ones also dont make a milkshake with the figs.

    So as to the calories ensure that you only take 1-2 figs in a day.

    Minimized bad cholesterol in the body

    The presence of soluble fiber in the body helps in the breakdown and removal of fats in the body. As it assists in smooth bowel movements, some of the bad cholesterol as excreted

    Reduces risk of contracting colon cancer

    With smooth bowel movements and removal of toxins, figs help prevent colon cancer.

    Improves fertility

    Yes, you read that right. All you have to do is soak 4 figs in milk and let it stay overnight. When it is in the morning consume the figs and this will increase your sex drive. It works on both men and women. Please note that the figs will contain a high number of calories.

    Makes bones stronger

    For healthier and stronger bones you have to increase calcium in the body. Figs are rich in calcium and help in the formation of strong bones.

    Reduces the loss of calcium through urine

    Cures common cold

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    Can I Eat Raisins

    The bottom line is yes. You can eat raisins if you have diabetes. Of course, this doesnt mean you should consume whole boxes of raisins whenever you want.

    Raisins are a fruit, and like other types of fruit, it does include natural sugar. So while raisins are safe to eat, moderation is key to prevent a spike in blood sugar.

    Keep in mind that fruit, although its healthy, contains carbohydrates. Even if youre having fruit as a snack, you need to count it as part of your meal to make sure you dont eat too many servings of carbohydrates.

    Typically, 2 tablespoons of raisins contain about 15 grams of carbohydrates.

    What Are Dry Fruits

    Dried Fruit, Cancer and Diabetes?

    As the name suggests, dry fruits are fruits from which majority of the natural water is taken out, either using SunĂ¢s natural heat or using specialized tumblers to dry them quickly . Owing to the dehydration process, these fruits enjoy a naturally long shelf life and a very high concentration of Sugar. Also, these fruits, which either carry seeds or, are sometimes the seeds themselves that give life to plants, are a vibrant source of nutrients which benefit humans as well.

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    Can Diabetics Eat Figs

    Fruits are natures answer to satisfy your hunger when you want to eat something delicious and nutritional at the same time. However, if you are diagnosed with diabetes and have to watch your sugar intake, a lot of fruits are off your platter.

    Fruits are rich sources of natural sugar. Figs are one such fruit that contains a plentiful of sugar. So you might very well ask that is fig safe for consumption for a person with diabetes?

    Eating figs has a lot of health benefits.

    Figs are a good source of potassium that helps in blood pressure control. They also have very good amount of calcium that is useful to strengthen bones and teeth.

    The fiber content in figs helps in the digestion process. It is always a valuable addition to the diet of people having bowel movement problems.

    Figs are eaten in both- fresh and dried forms.

    Can Diabetics Eat Figs?

    Despite the high sugar content in figs, they are one of the best foods that a diabetes patient can consume. They are one of the perfect food items that can help a person with diabetes achieve their ideal blood sugar level.

    Its not just the fruit of the fig tree that helps in tackling diabetes. Even the leaves of the fig tree can help to improve insulin sensitivity in the body.

    Is Fruit Juice Ok

    When it comes to drinking fruit juice, it’s all about timing. Juice is high in sugar and carbs, which raises blood sugar. Yet that can come in handy at times.

    “It’s used by many people to raise their sugar if they’re having a low,” says Clara Schneider, RD, RN, a certified diabetes educator and dietitian in Corolla, N.C.

    If you drink juice regularly, look for brands labeled 100% fruit juice with no added sugar. And watch how much you drink. A 4-ounce glass of juice gives you about 15 carb grams.

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    Good Fruits For Diabetics:

    Now we will present a quick list of the fruits that a diabetic should eat to fulfill its need for nutrients that are present only in fruits.

    There is a variety of low fructose fruits present in the market. Eating low fructose fruit is a good idea if your glucose levels are already elevated.

    Good fruits for diabetics include those fruits whose fructose level per serving is less than 4g.

    If you love fruit, but you need to skip the fructose, target these fruits and limit your consumption of those that contain higher amounts of fructose per serving.


    Dried Fruit And Sugar Content

    Can Diabetics Eat Dried Fruit?

    In terms of their macronutrient composition, both fresh and dried fruit are nearly 100 percent carbohydrate, most of which is in the form of fructose, or fruit sugar. Some fruit is higher in sugar than others. Because dried fruit is dehydrated, its natural fruit sugar is more concentrated compared to fresh fruit. The carbs in all types of fruits will cause your blood sugar to increase, but because it comes packaged with fiber, a serving of fruit doesn’t usually raise your blood sugar as high as some other carbs.

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    In Vivo And In Vitro Studies

    Even though much of the research on nuts, dried fruits and T2D is based on observational studies and human trials, some in vitro and in vivo studies also evaluate their modulatory effect on glucose and insulin metabolism. In this regard, the effect of nuts on glucose and insulin metabolism has been investigated by evaluating nut extracts or nuts as a whole mainly in mice or rats. However, dried fruit has been investigatedlike their non-dried counterpartsmainly in in vitro studies . Almost all the research has focused on the extracts from non-edible parts, such as the shell , leaves , stems and roots , and very little on the nut or fruit kernel . However, this review focuses on those studies evaluating specific nutrients or edible parts in both traditional nuts and dried fruits with outcomes related to glucose metabolism, IR, and the T2D oxidation/inflammation axis .

    Worst Fruits For Diabetics

    In this article, we will look closely at the options related to fruits that are not suitable for diabetes.

    All these fruits are listed worst for diabetes based on their fructose levels. Fruits having more than 4g of fructose are considered not to be good for diabetics.

    All the fructose levels are taken from a reliable source and confirmed by the National Nutrient Database for Standard Reference Release 28 .

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    Ask Your Doctor Or Dietitian

    How much fruit can I eat each day?

    Will I have to exchange other sources of carbs for fruit?

    Which are the best fruits for my diabetes?

    Can I drink fruit juice?

    Could any fruits interact with my medications?

    Find more articles, browse back issues, and read the current issue of “WebMD Magazine.”

    Which Fruit Is Best For People With Diabetes


    Despite what people often think, all fruit is good for people with diabetes. If fact, dietitians and diabetes educators recommend eating fresh fruit!

    Even though fruit is a natural source of sugar, its also packed with fibera type of carbohydrate that helps keep blood sugar steady. Plus, fruit is nutritionally dense, meaning its loaded with important vitamins and minerals such as magnesium, potassium and vitamin C. The extra dose of these nutrients is likely one of the reasons people who regularly eat fruit have extra protection against heart disease, high blood pressure and cancer.

    Nutrition Facts

    1 cup blueberries: 84 calories, 21 g carbohydrates

    High in water and low in carbohydrates, blueberries are definitely a diabetes-friendly pick. Blueberries get their deep blue-purple color from anthocyanins, potent antioxidants that may help prevent heart disease. Just keep the 1-cup serving in mind when you try fresh blueberries in this spinach blueberry salad or blend frozen ones into a berry smoothie. When theyre out of season, choose frozen varietiesjust double-check the ingredient list to make sure theres no added sugar. By the way, these are the best meats for diabetics.

    Nutrition Facts

    1 small banana: 90 calories, 23 g carbohydrates,

    Nutrition Facts

    1/3 medium avocado: 73 calories, 12g carbohydrates

    Nutrition Facts

    1 cup raspberries: 64 calories, 15g carbohydrates

    Nutrition Facts

    1 cup strawberries: 64 calories, 15g carbohydrates

    Nutrition Facts

    Nutrition Facts

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    Complete Dry Fruits List For Diabetics

    • 28-02-2019
    • By Sehat

    Dehydrated Fruits, or, more commonly known as Dry Fruits, known for their wholesome values, really long shelf life, and great taste, have been in use since the Mesopotamia Civilization. Owing to their origins from the fruit family, however, there is a common diabetic misconception that, dry fruits for diabetic patients, is extremely harmful and should be avoided. Science today has enough material to prove that, if one has the right list of dry fruits for diabetics to eat in right quantities, it can actually help in controlling diabetes.

    What Are The Best Choices

    The best choices of fruit are any that are fresh, frozen or canned without added sugars.

    • If choosing canned fruit, look for words like “packed in its own juices,” “unsweetened” or “no added sugar.”
    • Dried fruit and 100% fruit juice are also nutritious choices, but the portion sizes are small so they may not be as filling as other choices.

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    Which Fruit Should Be Avoided By People With Diabetes

    Great news! The idea that some fruits are off-limits to people with diabetes is a myth. All fresh fruits are a healthy option, according to the American Diabetes Association.

    What does matter is the form you eat them in. People with diabetes should avoid fruit juice , for example. Juice contains no protein, fiber or fat and thus its considered a concentrated sweet and is known to make blood sugar skyrocket. You also want to avoid dried fruit.

    Keep blood sugar more stable by enjoying whole fruit instead.

    Research On Dried Fruit For Diabetes

    Dried Fruit for Diabetes

    Unfortunately there arent too many studies on dried fruit and its effects on people with type 2 diabetes, which is not too surprising. Since it is a high carb food, it is probably a food most researchers would expect to produce a rise in blood glucose thats logical and not worth wasting money to research.

    Some animal studies have shown benefits of the extracts or polyphenols of dried fruit, but in every day life we dont eat extracts, unless in supplemented form, so its irrelevant to this discussion.

    Some human clinical trials show dried fruits lower post-meal glucose and insulin responses, but this is compared to consumption of things like low fat cookies, glucose ingestion, snacks, jelly candy, or white bread. All this indicates to us is that dried fruit is better than those foods. It doesnt suggest dried fruit is good for treatment of diabetes.

    Since we focus on foods that are best for diabetes and prediabetes treatment, dried fruit is not a food that fits into our dietary plan. Some fresh fruit on the other hand does learn more about best fruits here.

    According to our extensive research, that we continuously conduct, a low carb diet is the best form of diet for diabetes and prediabetes treatment. It can improve your cholesterol, stabilize your blood sugar, lower your A1C levels, reduce systemic inflammation, improve insulin sensitivity, decrease blood pressure, and even boost your cardiovascular health it has a positive effect on your entire metabolism.

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