Diabetes is a condition in which the body’s blood sugar levels are abnormally high. It is a chronic condition that can be managed through a variety of methods, including diet and exercise. One way of controlling diabetes is through eating dry fruits.
Dry fruits are high in protein, fiber, and healthy fats, essential nutrients for diabetes. Dry fruits have been used in dishes for many years to add flavor and make food more nutritious.
However, not all dried fruits are equal. As a result, I have put together a list of dry fruits for diabetics to eat.
Also read: 20+ Amazing List Of Dry Fruits Name To Include In Your Diet
Why are dry fruits good for diabetes?
Dry fruits are becoming increasingly popular as a way for diabetics to satisfy their sweet cravings. Despite their high carbohydrate and sugar content, dry fruits are beneficial to diabetics. This is because they are high in protein, fiber, healthy fats, and other essential nutrients.
Here are some strong reasons why dry fruits are good for diabetics:
- They are high in protein, which, according to some studies, aids in the treatment of type 2 diabetes and improves overall glucose control.
- They’re high in fiber (especially soluble fiber), which can help keep blood sugar levels in check by slowing sugar absorption.
- Some studies have shown that eating dry fruits may help reduce the risk of obesity by reducing the amount of fat stored in the body. Additionally, eating dry fruits regularly can help prevent constipation.
- Dry fruits have a low glycemic index(GI), which means they won’t cause your blood sugar to spike as quickly as other foods.
- Dry fruits such as almonds, peanuts, and hazelnuts are high in monounsaturated and polyunsaturated fats, which improve lipoprotein profiles and glycemic control.
- In some studies, dry fruits appear to have a neutral effect on glucose and insulin and a beneficial effect on lipid profile. Thus, dry fruits can be a nutritional dietary component for people with diabetes or at risk of developing diabetes, as long as their overall caloric intake is controlled to maintain healthy body weight.
10 Dry fruits that are good for diabetes
Almonds
Glycemic index: 0
Almonds are among the best dry fruits to include in your diet if you have diabetes, as they can help regulate blood sugar levels. They are a good source of fiber and protein, which will keep your blood sugar stable and help you feel full without getting hungry. Almonds also have the lowest glycemic index of 0 of all the dry fruits.
According to studies, including almonds in a healthy diet positively affects adiposity, glycemic control, and lipid profile, potentially lowering the risk of cardiovascular disease in type 2 diabetes patients.
Furthermore, almonds are high in monounsaturated fat, with about 8 grams per cup, which is beneficial for lowering the risk of type 2 diabetes by improving insulin sensitivity.
In the long run, eating 10-12 almonds daily will help you control your diabetes.
Also read: 8 Powerful Reasons To Eat Almonds During Pregnancy
Macadamia nuts
Glycemic index: 10
Macadamia are not only the most expensive nuts, but they are also good for diabetics to eat. They are low in carbohydrates and glycemic index making them ideal for preventing or delaying diabetes.
These nuts are high in monounsaturated fats, which help control blood sugar levels.
However, macadamia nuts are high in calories, containing 718 calories per 100 grams, forcing people to consume them in moderation, particularly those with diabetes.
Furthermore, studies show that macadamia nuts contain other micronutrients and bioactive compounds that help people with type 2 diabetes improve their glycemic control.
Pecan nuts
Glycemic index: 10
Pecans are the edible seeds of the pecan tree. They contain a lot of calcium, potassium, and magnesium, which help lower blood pressure.
Despite their high-fat content, pecans are beneficial to diabetics because most of the fat in pecans (90 percent) is monosaturated fat, which is beneficial for lowering cholesterol and reducing the risk of heart disease.
According to a new study published in the journal Nutrients, eating a small handful of pecans every day can help protect adults at risk of cardiovascular disease and type 2 diabetes.
Furthermore, pecans have a low glycemic index, which slows the body’s absorption of carbohydrates, resulting in lower blood sugar levels.
However, being rich in many nutrients, pecans are calorie-dense food, so eating them in moderation becomes important.
Peanuts
Glycemic index: 13
Peanuts have long been rich in nutrients and regarded as one of the healthiest foods. They have a low glycemic index (GI) of 13, which helps control blood sugar levels. They also have the highest protein content of any dry fruit.
Peanuts contain a high amount of fiber, making you feel fuller and reducing hunger cravings, allowing you to maintain a healthy weight and better control your blood glucose levels.
In addition, peanuts are a good source of magnesium. Which, according to studies, helps to maintain normal blood sugar levels.
Note: If you have diabetes, be aware that some peanut products contain added salt or sugar, which you should avoid. If you’re buying peanut butter for yourself, look for one with a few extra ingredients and preservatives.
Also read: Disadvantages of Peanuts: 6 Reasons to Limit Your Consumption
Walnuts
Glycemic index: 15
Whether it’s about your brain, heart, cancer, or diabetes, walnuts are unavoidable.
Walnuts are high in omega-3 fatty acids, which have been shown to reduce inflammation, improve heart health, and raise HDL levels, all of which are linked to diabetes.
Furthermore, walnuts are a good source of protein, fiber, and antioxidants. These nutrients are highly beneficial for people who have diabetes.
Also, a study found that the consumption of walnut oil (15 grams/day) for three months improved blood glucose levels.
Also read: 5 Types Of Walnuts In India That You Should Try
Pistachios
Glycemic index: 15
Pistachios are delicious small nuts that grow on trees and provide many nutrients. These nuts have a low glycemic index, making them a good choice for diabetics.
Even studies have shown that eating pistachios as a snack positively impacts diabetic patients’ glycemic control, blood pressure, obesity, and inflammation markers.
If you eat a handful of pistachios regularly for a while, your diabetes will undoubtedly improve. However, because pistachios are high in calories, it is important to consume them in moderation.
Pine nuts
Glycemic index: 15
Pine nuts have a low glycemic index and a good balance of protein, fiber, and other minerals, which helps to keep blood sugar levels in check.
These nuts are high in healthy fats like omega-3 fatty acids, which can help you control your diabetes by lowering blood pressure and bad cholesterol.
According to a rat study, pine nuts can help control diabetes by lowering fasting blood glucose, improving insulin resistance, reducing weight loss, and improving oxidative stress.
Note: Pine nuts are high in calories and should be consumed in moderation.
Hazelnuts
Glycemic index: 15
When it comes to diabetes, hazelnuts should be a part of your daily diet.
Hazelnuts are among the rich sources of polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids. They’re also high in fiber and protein and have a low glycemic index, making them a good choice for diabetics.
According to research, eating a diet high in hazelnuts can help improve insulin sensitivity, linked to type 2 diabetes development.
Another study discovered that eating hazelnuts can help type 2 diabetes patients maintain their HDL-C levels.
Note: Hazelnuts are high in calories, so eating them in moderation is important.
Cashews
Glycemic index: 22
Cashews are a good source of nutrition and have a number of health benefits, one of which is blood sugar control.
Some studies have shown that nuts like pistachio have beneficial effects on lipid concentration, inflammation, insulin resistance, and blood pressure.
Although cashews are high in fat, most of them are healthy fat. They’re high in fiber and protein, so they can also help you maintain a healthy weight.
Furthermore, cashews are a good source of nutrients such as copper, magnesium, and manganese, which are important for a healthy heart.
Dried plums
Glycemic index: 29
Despite their sweetness, dried plums do not cause a spike in blood glucose or insulin levels, making them beneficial to diabetics.
According to a study, eating dried plums can help control obesity, diabetes, and other cardiovascular diseases by increasing satiety and lowering subsequent food intake.
Furthermore, Plums are high in fiber and have a low glycemic index, making them a good choice for diabetics.
Final words
Despite high fat, carbohydrate, calorie, and sugar content, dry fruits are beneficial for diabetes management. However, it is important to consume them in moderation.
So, the next time you go shopping, remember to include some of these dry fruits on your list to control your diabetes.
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