If you have diabetes and are looking for a proper, healthy diet, you’ve come to the right place. In this blog, we will look at how dry fruits help with diabetes and their importance of them.
Diabetes is a severe disease that affects most of the organ systems in our body. Dry fruits and nuts are a nourishing and healthy way to manage and control the disease. There are two types of diabetes: type 1 and type 2. Type 1 diabetes is a genetic disease due to the absence of insulin-secreting cells in the body. Type 2 diabetes is due to an impairment in the way that the body uses insulin or resists the action of insulin.
The consumption of nuts and dry fruits was discouraged earlier because of their high fat and sugar content. Several randomised clinical trials, however, demonstrated their potential beneficial effects on a variety of metabolic conditions, including diabetes. The National Institute of Diabetes and Digestive and Kidney Diseases recommends that people with diabetes include fruits and nuts as a part of their daily diet. Dry fruits make a healthy option as a snack as well as a meal, as they contain many vital nutrients and minerals that are necessary for the body.
This article explores the importance of dry fruits for diabetic patients can consume and the advantages of including this delicious snack in your daily meal bowl. It also includes points on how dry fruits act as a beneficial component in controlling your diabetes and keeping it in check.
Read more – Diet for Diabetes
Benefits of Dry Fruits for Diabetes
Studies conducted so far suggest that dry fruits like dates, raisins, and apricots are beneficial, have a low glycemic index, and can be included in the dietary schedule of diabetics. Dry fruits do not cause increased blood sugar levels, unlike fruits. Instead, they are metabolised at a much slower rate, which helps control diabetes. They are also high in fructose, which is a natural form of glucose that aids in blood sugar regulation. They are also a great source of instant energy. They have different micronutrients and macronutrients, as well as other bioactive compounds that may work together to help treat metabolic disorders like high cholesterol, high blood pressure, and type 2 diabetes.
1. ALMONDS
Almonds, commonly known as “badam,” are a rich source of fibre and offer a range of benefits for diabetics. Adding almonds to the diet assists in good diabetic control. They decrease the levels of low-density lipoprotein and cholesterol and enhance the level of HDL.
(high-density lipoprotein), which is good for the body. They also aid in removing fatty deposition from the arteries that lead to a disease called atherosclerosis. Almonds are also rich in magnesium, which makes them more beneficial for controlling blood sugar levels. The risk of cardiovascular diseases and other complications of diabetes is lowered if they are consumed in adequate quantities over long periods. One of the added bonuses is that almond consumption is easy. They can be consumed raw or soaked overnight and eaten the next day. They can also be added to smoothies, cookies, or any other delicacy.
2. PISTACHIOS
Pistachios are really good for diabetics to maintain the targeted levels of blood glucose. They are rich in phenolic compounds and magnesium and reverse certain metabolically deleterious consequences in pre-diabetics. They reduce HbA1C (glycated hemoglobin), which is a marker for long-term blood sugar control, and effectively have a good glucose and insulin-lowering effect. One study showed that when they are added to other carbohydrate-rich foods, they decrease the blood sugar response of the meal with which they are consumed. The more nuts consumed, the greater the lowering of blood sugar levels. They are also rich in proteins and HDL. They are the best for snacking and can be consumed raw or added to cereals, smoothies, or yoghurt.
3. WALNUTS
The walnut is high in Omega 3 fatty acids, alpha-lipoic acids, proteins, and fibre. They help to achieve satiety without altering blood sugar levels to a great extent. The fatty acids in walnuts help to reduce inflammation, which is one of the root causes of type 2 diabetes. As they are rich in fibre, they prevent the sudden increase in glucose in the blood, which helps to achieve control of diabetes. They help to manage hunger, aid in weight loss, and reduce other complications of diabetes. They can be consumed as energy bars or used in salads or smoothies.
4. RAISIN
Raisins are one of the healthiest and tastiest options for a person looking to control their diabetes. It is jam-packed with a variety of fibres and has a favourable nutrient profile. According to studies, it is a rich source of polyphenols and phenolic acids, which promote antioxidant function and anti-inflammatory conditions. Although it’s healthy, it contains carbohydrates. So if it is eaten as a snack, it needs to be balanced with the number of carbohydrates that you consume. Fibres can help you maintain your digestive health and promote a healthier colonic microflora profile, both of which contribute to good diabetic control. It can be consumed as a raw snack or quickly added to your breakfast bowl!
5. DATES
One of the oldest known dry fruits in history is packed with natural sweetness. It can be a little challenging for diabetics to include this in their daily meals due to its high carbohydrate content. But the dietary fibre in it helps the body absorb the carbohydrates at a much slower rate, which is important for controlling the glycemic index. It is rich in phytochemicals, which are a good nutritional source for diabetic individuals, especially for those taking diabetic medications. When consumed in low quantities, they are proven to aid in the control of diabetes. It is a good source of energy and nutrients for those suffering from diabetes.
Nutrition of Dry Fruits for Diabetic Patients
ALMONDS (20 nos) – 6g protein
4g fibre
35% of RDA of Vitamin E Calcium and magnesium
PISTACHIOS(20 nos) – 5.7g protein 3g fibre
13g fat
159 calories
DATES( 1=7g) – 0.2g protein
0.6g fibre
Sodium
WALNUTS ( 1=28g) – 4.3g protein
1.9g fibre
18.5g fat
185 calories
RAISINS( 1= 1.5g) – 0.5g protein
0.6g fibre
42 calories
Sodium
Glucose
Risk Factors of Dry Fruits for Diabetic Patients:
The metabolism of our body and our insulin response is different for different types of food that we eat. Diabetics should avoid consuming processed fruits; instead, they can opt for fresh fruits, which have a relatively low glycemic index and are locally available in the market. Dry fruits like raisins and dates provide good control of blood glucose provided that they are eaten in small portions or else there can be a spike in the sugar levels. Other nuts, such as almonds and walnuts, if taken in large quantities, can lead to abnormal protein levels in the body and they can be excreted in the urine. Therefore, dried fruits are a good option only if eaten in moderation.
Frequent consumption of dry fruits has been associated with the prevention and management of metabolic conditions like diabetes, cardiovascular diseases, and other metabolic syndromes. Nuts and traditional dry fruits with no added sugars are a key food category in the Mediterranean diet and other local diets. The dry fruits mentioned above do not cause blood sugar levels to spike, unlike other starchy foods like bread or fruits, which have a high glycemic index. It helps with digestion, supplies needed stamina and promote overall health. In conclusion, dry fruits are a diabetic’s best friend when it comes to staying healthy. It is a game changer for anyone who is looking to bring their diabetes under control and change their life.
