List of Dry Fruits for Diabetics to Eat

17 Dec List of Dry Fruits for Diabetics to Eat

Munching on dry fruits makes for a delicious snack that packs some serious health perks. Their crunchy texture and dynamic flavors satisfy cravings in a wholesome way. But for those with diabetes, not all dried fruits cut a diabetes-friendly food. Their carb and sugar content require careful consideration. The key lies in sticking to low-glycemic options that won’t cause blood sugar spikes. These smart picks offer nutrients like antioxidants and healthy fats that are great for overall well-being. Keep reading to learn the list of dry fruits for diabetics to eat along with nutrition information, portion tips, and creative ways to enjoy them.

The Dried Superfoods Making Health Tastier

Before diving into the list of dry fruits for diabetics to eat, what exactly gives these shriveled snacks “superfood” status in the first place?

Drying fruit removes the water content, condensing the nutrients and flavors. This makes it easier to consume higher amounts of beneficial compounds. The sweet taste comes from natural sugars like fructose and glucose already present in the fresh fruit. Some key nutrients found in dried fruits include:

Fiber – Keeps digestion regular and helps control blood sugar response Potassium – Supports healthy blood pressure levels Antioxidants – Fights cellular damage from free radicals
Phytochemicals – Plant compounds with anti-inflammatory effects Vitamins & minerals – Immunity and energy-promoting nutrients like Vitamin A and iron

Portability is another advantage, making dried fruit an on-the-go snack for boosting diabetes diets. But with the concentrated sugars and carbs, portion control is crucial. Let’s review some of the best and worst choices.

Best Dried Fruits for Diabetics

Almonds

With 6 grams of protein and 4 grams of filling fiber per ounce, almonds are very nutritious. Their ability to help stabilize blood sugar is enhanced by healthy monounsaturated fats, magnesium, and antioxidants. Appreciated by the ancient Greeks and Egyptians, this versatile superfood lowers LDL cholesterol and reduces cardiovascular risks.

Try adding sliced almonds to oatmeal, yogurt, salads, or mixing them into trail mix for a satisfying crunch. Just watch the portions since almonds are calorie-dense.

Walnuts

Walnuts deserve their superfood status thanks to inflammation-fighting omega-3’s, key minerals, and Vitamin E. The polyunsaturated fats may improve insulin resistance by ensuring cells absorb blood sugar efficiently. This helps lower HbA1c levels. Their brain-shaped appearance reminds us they’re excellent for thinking power too!

Add walnut halves to fruit and cheese boards or bake them into whole grain muffins and quick breads. Or go classic with walnut brownies or cookies using diabetic-friendly recipes.

Pistachios

Pistachios offer the lowest carb and calorie count in the nut family at just 4 grams net carbs and 160 calories per ounce. The anti-inflammatory and blood sugar-stabilizing benefits may help prediabetics avoid developing diabetes. Their vibrant green color comes from lutein and zeaxanthin, antioxidants promoting eye health.

Enjoy pistachios fresh as a snack or toasted with tasty spices like chili powder, garlic, and lime. Adding them to yogurt parfaits or sauces like pesto is delicious too. Compared to other nuts, you get more pistachios per ounce making portion control easier.

Pecans

Like walnuts and almonds, pecans deserve “superfood status” thanks to antioxidants, fiber, minerals, and monounsaturated fats. In fact, they have the highest antioxidant capacity measured compared to other tree and ground nuts. The manganese, magnesium, and fiber in pecans boosts insulin sensitivity to help stabilize blood sugar after meals.

Pecans work great in both sweet and savory dishes too like pancakes, muffins, or tossed into a hearty salad. Try sprinkling them over oatmeal with a dash of cinnamon. But limit portion sizes given the higher calorie count.

Raisins

These humble dried grapes offer potassium, iron, and metabolism-friendly polyphenols. Raisins have a low to medium glycemic load of 28 plus fiber making them unlikely to spike blood sugar levels. Their smaller size also makes portion control easier compared to other fresh fruits.

Keep a small box of raisins handy for a quick snack to curb cravings. You can also bake them into healthy oatmeal cookies, sprinkle them over Greek yogurt with cinnamon or blend them into smoothies. Focus on eating small portions and stick to once a day or less for best sugar control.

Dried Apricots

Apricots happen to be one of the most fiber-rich fruits, and dried apricots retain this blood-sugar friendly fiber. About four halves provides over 86 percent of your daily vitamin A needs for healthy vision, skin and immune function. Apricots also offer potassium and antioxidants like beta-carotene which protects LDL cholesterol from oxidation damage.

Due to their higher glycemic load, limit portion sizes to 5 or 6 halves per day. Enjoy their chewy texture mixed into trail mixes, layered in yogurt parfaits or stuffed with part-skim ricotta cheese and nuts.

Dates

These sweet and sticky dried fruits offer minerals like calcium, magnesium, potassium and vitamin A. Dates have also been used medicinally for their anti-inflammatory properties. About four medium dates contain 18 grams of sugar alcohol so they are best limited to a few times per week.

Add diced dates to oatmeal, fruit salads or nut butter toast. You can also stuff them with walnuts or almonds for a sweet and savory combo. Just watch your portions and avoid pairing them with high glycemic foods.

Cranberries

Although fresh cranberries are tart, the dried version still retains beneficial polyphenol antioxidants and Vitamin C. Their fiber and phytochemical content improves insulin resistance helping cells absorb blood sugar better after meals. Dried cranberries also promote urinary tract health.

You can safely enjoy a 30 gram or 2 tablespoon portion a few times per week. Toss dried cranberries into nut-based salads, add them to trail mix or incorporate into chutneys. Combine diced dried cranberries with sweet potatoes or winter squash and roast them for a delicious side dish.

Dried Fruits to Avoid with Diabetes

Dried Mangos

The darling of tropical fruits, mangos offer enzymes, vitamins and carotenoids like lycopene and beta-carotene. But the dried version is extremely high in sugar and carbs. Just 10 halves equal 100 calories, 25 grams of carbs including 24 grams sugar.

They are still okay occasionally in smaller portions but best avoided frequently. Instead try fresh mango in shakes or salads for far less sugar.

Dried Pineapple

Like dried mango, its tropical cousin pineapple also winds up too concentrated in sugar once dehydrated. A quarter cup serving contains 129 calories including 32 carb grams and 30 sugar grams. Plus, the vitamins and digestive enzymes are drastically reduced compared to juicy fresh pineapple. Stick to reasonable portions or skip it altogether.

Dried Bananas

Dried bananas pack all the sweetness but less of the resistant starch and fat fighting benefits of fresh bananas. Just 10 pieces provide 100 calories, 27 carbs and 19 sugar grams making blood sugar control difficult. If trying these sweet dried treats, stick to 2 or 3 small pieces at a time.

Raisins and Currants

Though raisins fare well in smaller portions, currents and Zante currants made from Black Corinth grapes take sugar content too far. A quarter cup contains over 30 carb grams and 28 sugar grams. Mixed into processed foods like cakes and biscuits they can really spike blood sugar and inhibit weight loss. It’s best to avoid these tiny dried grapes altogether.

Tips for Enjoying Dried Fruits

To safely reap the antioxidant power and wholesome sweetness of dried fruits, keep these tips in mind:

• Measure Portions: Stick within 1 to 1 1⁄2 ounce portions or the recommended serving size
• Mind Carbs & Sugars: Check labels and aim for less than 15 grams carb and sugar per portion
• Eat in Moderation: Limit higher sugar dried fruits to three times a week or less
• Don’t Replace Whole Fruit: Alternate between fresh fruits and these concentrated snacks
• Mix with Proteins or Fats: Pair dried fruits with nuts, seeds, nut butter or Greek yogurt to balance blood sugar response
• Stay Hydrated: Dried fruit counts toward daily fluid needs but also drink plenty of water
• Time it Right: Enjoy dried fruit snacks between meals or at least two hours after meals when blood sugar levels tend to be lower
• Store Properly: Refrigerate opened dried fruits to preserve freshness and antioxidant power
• Spring for Unsulfured: The unsulfured variety has no preservatives and maximum nutrition

With a thoughtful approach, incorporate tasty dried fruits to diversify your snacks and enhance nutrition. Savor them in healthier recipes too as you discover new ways to live well with diabetes or prediabetes. These wholesome bites make it deliciously possible!

FAQs

Are raisins good for diabetics?

Yes, raisins are a smart choice thanks to antioxidants, fiber, and minerals. Small 1 ounce portions a few times a week are suitable for diabetes meal plans. Avoid pairing raisins with high glycemic foods.

Can diabetics eat dried apricots?

Dried apricots in limited portions are generally safe thanks to their rich fiber content. Enjoy just 5-6 halves once daily provided blood sugar is well controlled. Their carotenoid antioxidants support healthy vision and immunity.

Are dates good for high blood sugar?

Dates are controversial since they are high glycemic but also offer beneficial minerals. Consuming 3-5 pitted dates a few times weekly is unlikely to spike blood sugar much. But diabetics should still exercise portion control and avoid eating them daily.

Is banana dried good for diabetic person?

Dried bananas are very concentrated in sugar so they elevate blood glucose more significantly. Limit portions to 2-3 small pieces at a time and avoid making them a daily habit. If trying dried bananas, balance them by adding nuts or nut butter.

Can we eat cashew nuts in diabetes?

Yes, enjoying a 1 ounce portion of cashews a few times a week can fit into a healthy diabetes diet. Though high in calories, cashews offer helpful magnesium, antioxidants, and plant protein. The key is controlling portions and avoiding binges on nuts which can stall weight loss.

The Verdict

Dried fruits can be a wholesome addition to the diabetic diet in moderation. Focus on low glycemic varieties like almonds, walnuts, pecans and pistachios which provide the best blood sugar control. Dried apricots, raisins, cranberries, cherries and prunes also make nutritious choices when watching carb quantities.

Skip the dried pineapples, mangos and bananas since their concentrated sugars can rapidly spike blood glucose. And proceed cautiously with sweet dates and currants, having just a few times weekly.

Recognizing the importance of including vegetables and fruits in the diet, no food is completely off limits; instead, it’s about mindful moderation. Mix dried fruits into trail mixes, healthy baked goods, salads, or yogurt to add nutritional variety and savor a small handful as an afternoon snack. With reasonable portions, this list of dry fruits for diabetics to eat can be part of savoring a balanced and wholesome diet.