Top 5 Best Dry Fruits for Diabetes Management

Dry fruits are often misunderstood when it comes to being included in diabetic diet! Read this blog to know how dry fruits for diabetic person is a good option.

Hands down, managing diabetes can be a challenge- from frequent changes in diet to lack of motivation to indulge in physical activities, a person who is facing diabetes knows the real struggle behind it! But do you know that the right dietary choices can make a big difference in managing blood sugar? Yes, it’s true!

We have often noticed that people with diabetes used to believe that they needed to give up on dry fruits and nuts, particularly due to their high sugar content but in reality, they are a nutritious addition to a diabetic-friendly diet. Loaded with the goodness of dietary fiber, vitamins, minerals, and essential nutrients- including dry fruits and nuts in required amounts can be useful to harness the amazing health benefits they possess.

Dry Fruits Manage Blood Sugar dry fruits for diabetic person

People often wonder if they should include dry fruits and nuts in a diabetic diet; the main confusion arises because, in diabetes, the body frequently witnesses trouble in managing the blood sugar level; therefore, what we consume directly impacts that.

Here are a few reasons why dry fruits for diabetic person can be a good option to consider:

1. Contains Low Glycemic Index

A person who has diabetes knows the major takeaway of the potential role the glycemic index plays in choosing the right food! The glycemic index helps determine how certain foods affect the blood sugar level. Therefore, foods such as dry fruits have a low glycemic index, which helps to indicate a slower rise in blood sugar levels.

2. Loaded with Dietary Fiber

It’s an age-old fact that dry fruits are loaded with dietary fiber. But do you know that the fiber content inside dry fruits helps people with diabetes? Dietary fiber may help slow down sugar absorption in the blood and prevent a sudden rise in glucose levels.

3. May Improve Heart Health

People with diabetes are at a higher chance of developing heart-related risk due to increased blood pressure, sugar damage, blood pressure, and more; therefore, the addition of dry fruits in such cases. Dry fruits such as walnuts and almonds are a rich source of heart-healthy fats that may help lower bad cholesterol and reduce the risk of heart diseases. 

List of Dry Fruits for Diabetics to Eat

Confused about the best dry fruits for diabetic persons? Fret not! Here's a list of dry fruits for diabetes to eat and include in your daily diet. These nutrient-rich options can help manage blood sugar levels effectively.

Almonds

Crunchy, sweet, and slightly bitter almonds are one of the most loved nuts in the world! They are a rich source of plant-based protein, vitamin E, fiber, and healthy fats. Almonds are rich in healthy fats, especially monounsaturated fats, which may help improve insulin sensitivity, a common issue faced by people with diabetes.

Walnuts

Walnuts are mild-earthy and crunchy in taste. Due to their resemblance to the human brain, they are known as brain nuts, but when it comes to diabetes-related issues, walnuts really do the job. Known as a rich source of dietary fiber, walnuts may help to slow down the digestion and absorption of carbohydrates, which may help to prevent the rise in post-meal blood sugar spikes.

Pistachios

Pistachios are known to be a rich source of antioxidants such as polyphenols and carotenoids, which may help reduce inflammation. This reduction in inflammation is further linked with insulin resistance. Additionally, pistachios may help fight free radicals that can harm cells and DNA.

Dried Apricots

Like other dry fruits, dried apricots are a rich source of fiber, which often helps to slow down the absorption of sugar. This makes them a great healthy alternative to processed foods. Moreover, they are a rich source of potassium and magnesium, which help to promote a healthy heart and stabilize blood sugar levels.

Cashew Nuts

Rich, creamy, and crunchy, cashews are a fan favorite because they are versatile. Apart from eating them whole, one can also enjoy them in gravies. But do you know—when it comes to managing diabetes, they can be included in a diet? Cashew nuts are a good source of magnesium, which may help to regulate blood sugar levels.

Tips of Eating Dry Fruits in Diabetes

When it comes to eating dry fruits in diabetes, it is very crucial to keep an eye on your consumption because managing diabetes requires an attention to diet. So here are 4 tips that you should consider while including dry fruits in diabetes:

Monitor Blood Pressure

It’s crucial to monitor your blood pressure level after consuming dry fruits to prevent a potassium spike and avoid hypertension.

Portion Control

Overconsumption has a negative impact on health, so it is suggested to keep an eye on your intake. When suffering from diabetes, it is very important to keep a close eye on the amount of intake to ensure your blood sugar doesn’t spike.

Add in Meals

Rather than eating whole dry fruits, it is best to add them to a snack recipe so that you can avoid overconsumption and fully enjoy the goodness of dry fruits in your diet.

FAQ

Q1. Can diabetic eat dry fruits?

Yes, a diabetic patient can eat dry fruits but he/she has to choose those dry fruits which have a low glycemic index and needs to keep an eye on his/her consumption.

Q2. Which dry fruits is good for diabetes?

Dry fruits like almonds, walnuts, pistachios are good for diabetes because they have a low glycemic index which may help to prevent blood sugar spikes.

Q3. Does dry fruits increase blood sugar?

Dry fruits like raisins, apricots, and figs may have a higher concentration of natural sugar which may  lead to a spike in blood sugar level.

Conclusion

Summing up, including dry fruits in a diabetic-centric diet and monitoring your consumption is crucial. No doubt, these dry fruits are loaded with nutrients but have concentrated sugar content that can spike the blood sugar level, so therefore stick to a limited intake. Moreover, it is crucial to choose only those dry fruits with a low glycemic index that can effectively slow the rise of sugar levels. Also, adding dry fruits in recipes is beneficial rather than including them as a whole, like in salads or mixes, and more!

At Nutraj, we've made it easy for you to access all the dry fruits

mentioned above. What's more, they're all 100% vegan, preservative, and additive-free, ensuring you can enjoy their healthy goodness without any concerns. Share these high-quality dry fruits with your loved ones who are managing diabetes, and let them experience the benefits too.