Dry fruits for diabetics patients are considered to be a healthy food and it can be consumed for the control of blood sugar. . Fruits which have high amount of fiber are good for diabetic patients. These kind of fruits helps them stay healthy and active during the day while keep their blood sugar level under control, Having an adequate supply of dry fruits in our diet is required for gaining the following benefits:
Benefits of Dry Fruits for Diabetics
Dehydrated fruits or dry fruits are known for their wholesome value, long shelf life, and great taste. They are rich in proteins, vitamins, minerals, unsaturated fatty acids, and dietary fibres. Studies suggest that nuts may even decrease the risk of type 2 diabetes.
Almost all dry fruits offer something good for people with diabetes as they have a low to medium glycemic index. It is preferable to have a handful of nuts every day to stay healthy. Check out the benefits of dry fruits for diabetics.
Portion Control is the Key While Eating Nuts
Consuming all kinds of nuts might not be a good idea for you if you have diabetes. It is important to eat mindfully so that your blood sugar levels remain under control. Moreover, nuts are high in calories. Although they are not typically associated with weight gain, if you overeat them, there is a risk of weight gain.
It’s important to know how nuts are prepared. It can influence how healthy they are. Avoid nuts that are coated with salt, as sodium is bad for your blood pressure and diabetes. Instead, try roasted or raw nuts, which are both flavourful and healthy.
Top 4 Dry Fruits for Diabetics
Walnuts help promote feelings of fullness, preventing unhealthy food cravings and potentially aiding weight loss. Moreover, fibre, protein, and good fats help manage hunger and blood sugars. Walnuts are also a good source of alpha-lipoic acid, which may help reduce inflammation. Inflammation is connected to diabetes, and other conditions, like Alzheimer’s disease and heart disease.
Almonds help in controlling glucose levels and reduce the risk of cardiovascular disease for people with type 2 diabetes. One more reason why almonds are advantageous for people with diabetes is that they are rich in magnesium. Upping your magnesium intake can help promote normal blood pressure, blood glucose control, and good muscle and nerve function.
Pistachios’ high content of fibre, protein, and good fats. It helps you stay full for a longer time, thereby making them a smarter bet than carbohydrate-heavy snacks. A small study suggests improved blood sugar in people with diabetes who eat pistachios as a snack. It also helps in lowering cholesterol. You can enjoy them as a standalone snack or build them into your meals.
Thanks to their high fibre and protein content, peanuts are a diabetes-friendly snack. Not only do they have a low glycemic load, but they may also help regulate blood sugar. Try adding low-sodium peanut butter to your breakfast, or tossing a handful of peanuts into your salad.
Some Dishes Made From Dry Fruits for Diabetics
- Homemade Energy Bars
Energy bars are a high source of protein that helps with your hunger pangs. While readymade energy bars available in the market have added sugars that are not healthy for people with diabetes, the ones made at home can be made using natural ingredients mixed with dry fruits.
- Salad dressings and Desserts
Dry fruits are naturally sweet and usually do not require any additional sugar content. This is one of the main reasons they make an excellent choice for diabetes as desserts or dressings over salads.
Diabetics Can Eat These 4 Dried Fruits
People with diabetes can enjoy dried fruits such as dates, apricots, raisins and sultanas. These four dried fruits have a lower glycemic index (GI) than white bread.
Which type of dry fruit diabetes patient can eat
Which type of dry fruit diabetes patient can eat
Diabetes is a sickness that occurs due to the high content of blood glucose. Diabetes is also known as blood sugar. It provides energy to our body. We get blood glucose or blood sugar from the food which we eat in our daily diet. Insulin helps in the maintenance of blood sugar level. Insulin is that hormone that is made by the pancreas.
There are many types of diabetes all over the world. One of the types of diabetes is an autoimmune disease. In this type of diabetes, the immune system hits the pancreas of the body and destroys all the cells present in the pancreas which make insulin for the body. Another type of diabetes occurs when our body becomes opposed to insulin and sugar starts to build up in the blood. The third type of patients is Prediabetes happens when the sugar level of the blood becomes higher than normal. In gestational types of diabetes, it occurs at the time of pregnancy when the insulin-blocking hormones produced in the placenta caused this diabetes.
If you want to check whether you are a diabetes patient or not then you can observe these symptoms in your body. If your hunger is increasing, you feel thirstier than before, if you are experiencing heavyweight loss in your body, if you have frequent urination, blurred vision, extreme fatigue, if your sores are not healing, if you are facing these symptoms in your body than you have to visit the doctor as soon as possible for your diabetes test. Most people ignore these symptoms because they take them so lightly but they don’t know diabetes is a very severe disease and we have to take it seriously.
A Doctor Advice prescription for a diabetes patient contains some medicines and a huge list of fruits and vegetables which they cannot take in his or her diet and it is compulsory to follow a prescribed diet in your daily routine.
Dry fruits are fruits that contain nutrients. They are exceedingly rich in fibres, vitamins, minerals and antioxidants. The entire doctor prescribes the intake of dry fruits in the diet because it is very beneficial for health and it provides energy to our body. Here the list of some dry fruits that you can eat in your diets.
- Walnuts: – they are rich in fibres. It contains good fat that cannot harm the body and it also doesn’t increase the cholesterol of the body. If you want to control your weight and want to lose weight then walnuts can help you with it. It also helps in controlling hunger. They are also good in taste. People that have diabetes can add walnuts in his or her diet.
- Almonds: – almonds are one of the best sources of fibre. It keeps our digestive system healthy. It also controls the blood sugar level of the body. It is a brilliant source of magnesium. It improves our bones, muscles, and the operation of the nerve. It also controls the blood pressure of our body.
- Berries: – berries are a great source of antioxidants. It is like a superfood for diabetes patients. If diabetes patients crave sweets, then they can eat berries. They can also mix the berries in sugar-free milk or yogurt; they can also make berries smoothies and can eat them as a dessert. It is very good in taste and can fulfil the sweet carving with no guilt.
- Pistachios: – Pistachios are very tasty and nutritious dry fruit which is fully enriched with fibre. It can be used in salads and soups as the salad dressing. It can easily substitute the bread crumbs. It provides crunch to the salads and soups and makes it tastier and healthy.
If you want to control your diabetes and want to add some taste to your diet then you can add dry fruits to your diet that can fulfil all the deficiencies of the body and provide instant energy to your body. Every doctor advised their patient to intake dry fruits in diets. It has numerous benefits and those people who don’t have diabetes can also eat these to avoid diabetes.
The 10 Best Fruits To Eat If You Have Diabetes
If you live with diabetes, someone has probably given you friendly advice about keeping certain fruits on your off-limits list. That’s because fruits are a source of carbohydrates, which means they break down faster than fats and proteins and therefore impact your blood sugar more. But here’s even friendlier advice: Fruits don’t have to be in your dietary restrictions.
Eating fruit as a diabetic boils down to two key factors, says Eleana Kaidanian, a registered dietitian and owner of Long Island Nutritionist, a private virtual practice based in New York. “When you incorporate portion control and quality of food, technically all foods (including fruits) are allowed and can be part of a healthy, balanced diet,” she explains.
Fruits, specifically, are packed with essential nutrients that your body needs for everything from fighting against inflammation to reducing your risk of other chronic diseases, like cancer. The edible skin and pulp of fruits can also be great sources of fiber. And for those having a difficult time drinking enough water (guilty), fruits can help you achieve your hydration goals.
For diabetics, it’s best to consume the fruit intact, which means no manipulation. That means no juicing, no dehydrating, minimal baking, etc. So even if you’re checking out the ingredient list on some organic applesauce and see that it has no additives, Kaidanian encourages diabetics to pick up a fresh apple instead.
Fresh is good, and frozen is just as good, too, because the fruit is usually flash-frozen as soon as it’s plucked. That means its nutrient profile remains intact for a long time, Kaidanian says. (That apple that’s been at the back of your fridge for weeks may still be edible, but it has lost some of its nutrients.)
If you want to have the occasional dried fruit, that can be okay, too. You just have to make sure it doesn’t have any additives or preservatives, and you’ll want to consume it in smaller portions and less frequently.
Speaking of portion control, it can be difficult to carb count on the go, so Kaidanian says one small fruit — like a small apple, banana, or orange — is a good measurement of one single serving. If you’re able to cut the fruit up or measure it, one serving would be half a cup. Generally, Kaidanian recommends two servings of fruits a day.
Still, there are some fruits that are better for diabetics than others — meaning they’re lower on the glycemic index. So if you’re curious what some of these are, here are the best fruits for diabetics, according to Kaidanian.
Fruits with edible skins and peels, like pears, are great sources of fiber. Fiber can help with blood sugar management and regulation and can leave you feeling satisfied, Kaidanian points out.
Per serving: 102 calories, 0.2 g fat (0 g saturated), 27 g carbs, 17 g sugar, 2 mg sodium, 6 g fiber, 0.6 g protein
There are many types of apples that have various benefits. Some might offer more hydration; others might have a better texture.
In general, though, there are no apples that are better or worse for a diabetic. “Apples that you would find in the supermarket or are widely available are fine. Just try to choose smaller ones,” Kaidanian says.
Per serving: 95 calories, 0.3 g fat (0.1 g saturated), 25 g carbs, 19 g sugar, 2 mg sodium, 4.4 g fiber, 0.5 g protein
Like pears and apples, peaches have an edible skin that provides fiber. Another benefit is that they’re convenient (not to mention delicious).
“They’re very grab and go. You don’t have to cut them and peel them,” Kaidanian says about apples, pears, and peaches. “You just wash it and then take it with you, and you can bite right into it. So that makes it very user-friendly, and that’s important.”
Per serving: 68 calories, 0.4 g fat (0 g saturated), 17 g carbs, 15 g sugar, 0 mg sodium, 2.6 g fiber, 1.6 g protein
Apricots are extremely high in antioxidants that neutralize free radicals, or harmful compounds that damage your cells, in turn lowering your oxidative stress. Oxidative stress has been linked to several chronic conditions, including heart disease and diabetes.
Similar to apples, pears, and peaches, Kaidanian says apricots also have a skin that provides fiber and can help manage blood sugar levels.
Per serving: 79 calories, 0.6 g fat (0 g saturated), 18 g carbs, 15 g sugar, 2 mg sodium, 3.3 g fiber, 2.3 g protein
Here’s a good rule of thumb: The more colorful the fruits are, the better they are for you. And that isn’t just for diabetics; it’s a good guideline for everyone.
Because berries tend to be smaller and are eaten intact, they’re great for people with diabetes. “They’re also good because it’s easy to practice portion control, and because they’re low on the glycemic index,” Kaidanian says. “One carb serving of berries typically has more volume than other fruits. For instance, one carb serving of a banana is half a medium banana. [But] most berries allot for a cup or a cup and a half depending on the type of berry to allow more volume in your portion, while still staying within range of your carbohydrate allowance.”
Per serving: 85 calories, 0.5 g fat (0 g saturated), 21 g carbs, 15 g sugar, 1 mg sodium, 3.6 g fiber, 1.1 g protein
Cherries have potent antioxidant levels that can be used to fight inflammation, Kaidanian says. Similar to berries, cherries are low on the glycemic index, which means you can incorporate more of them into your diet. It goes back to that convenience factor, as well. Cherries are eaten intact with all of their nutritious fiber.
Per serving: 77 calories, 0.5 g fat (0.1 g saturated), 19 g carbs, 13 g sugar, 5 mg sodium, 2.5 g fiber, 1.6 g protein
Citrus fruits are known for their vitamin C, which boosts immunity and helps heal wounds. The pulp provides extra fiber, and the segments (the slices) help with portion control.
Oranges also provide a lot of hydration, which is a benefit to eating all types of fruit. “They give you edible hydration to help you meet your daily fluid requirements beyond just water to not only satisfy your thirst, but also provide electrolytes,” Kaidanian says. Electrolytes can help regulate blood pressure and aid in muscle function.
Per serving: 45 calories, 0.1 g fat (0 g saturated), 11 g carbs, 9 g sugar, 0 mg sodium, 2.3 g fiber, 0.9 g protein
Like oranges, grapefruits are also a good source of hydration and vitamin C. What’s tricky about the grapefruit though, Kaidanian says, is maintaining good portion control.
Unlike with the orange, it’s going to be more difficult to find ones on the smaller end. In this case, half of a medium-sized grapefruit is sufficient, she says.
Per serving: 52 calories, 0.2 g fat (0 g saturated), 13 g carbs, 8 g sugar, 0 mg sodium, 2 g fiber, 0.9 g protein
Kiwis offer some of the same nutritional benefits as berries, and the same convenience as an apple or peach. Like berries, kiwis have seeds that remain intact, providing that necessary fiber for blood sugar regulation.
If you’ve gone through life peeling your kiwis, you don’t have to do that. “The kiwi also has a thin skin. Most people in our society, in our Western culture, do peel it. But if you [wash] it, it’s edible,” Kaidanian says.
Per serving: 42 calories, 0.4 g fat (0 g saturated), 10 g carbs, 6 g sugar, 2 mg sodium, 2.1 g fiber, 0.8 g protein
Grapes are beneficial because they provide you with a robust nutritional profile, Kaidanian says. They’re high in copper, which helps with energy production, and they also have a good amount of vitamin K. That promotes blood clotting (aka helps heal wounds) and aids in maintaining healthy bones.
Grapes come with skin and seeds, as well. By now, you should know what that I’m going to say—yup, they come with intact fiber.
Per serving: 62 calories, 0.3 g fat (0.1 g saturated), 16 g carbs, 15 g sugar, 2 mg sodium, 0.8 g fiber, 0.6 g protein