Last updated on November 21st, 2022
Lifestyle and diet play a key role in the management of type 2 diabetes. And dry fruits are among some of the most simple foods that help you manage diabetes effectively. So, in this article, we will discuss the top dry fruits for diabetic patients in detail.
Millions of people are suffering from diabetes, and the major reason behind this is an improper diet. A healthy diet aids in managing blood glucose levels and decreases the risk of complications. Keep on reading this article to know why dates are beneficial for diabetics. Also, know about the best dry fruits for diabetic patients.
Dry fruits are well-accepted for their nutritious values, great taste, and long shelf life. Due to their origins in a fruit family, a common diabetic misunderstanding exists: Are dry fruits good for diabetics patients?
Well, there is enough data to prove that if a person consumes the right dry fruits in proper amounts, it may help in regulating blood sugar levels.
What are Dry Fruits?
The name says by itself that dry fruits are nuts or fruits from which most of the natural water is excluded, either utilizing:
- Natural heat (naturally)
- Specific tumblers. These tumblers are dehydrators used to dry them rapidly.
Moreover, because of dehydration, dry fruits have a very high amount of sugar and naturally long shelf life.
What is Diabetes?
Diabetes is a medical problem in which the blood sugars go too high. This may happen:
- When the pancreatic insulin secretion is not enough to aid the absorption of these sugars from food into the body cells, this is known as Type 1 Diabetes.
- When the pancreas fails to work, the body is not capable of processing blood glucose. This is known as Type 2 Diabetes.
- Another type of diabetes has an impact on females during their pregnancies. This is known as Gestational Diabetes.
Read More: Are Dates Good For People with Diabetes?
Are Dry Fruits Good For Diabetic Patients?
Dry fruits are intensely high in vitamins, antioxidants, minerals, and fibers. In addition, a majority of dry fruits contain a low to medium GI value. This increases the suitability of dry fruits for diabetes. Some benefits can be:
- Dry fruits are rich in fiber. They assist in lowering the necessity to consume food regularly. Consequently, dry fruits help lower the risk of overconsumption and binge consumption of unwholesome food.
- Research even indicates that a small part of nuts post-lunch assists the body to retain the energy quicker and keeps a person energetic.
- Dry fruits pack various antioxidants and vitamins. Therefore, it delivers nutrients to the body that aid in working better.
- Exercise forms an integral part of diabetes management. Dry fruits offer energy to people in the morning, accordingly they feel motivated to take that added effort.
Can Diabetic Patients Eat dry Fruit? Science has indicated that dry fruit prepared from soft fruits is usually great for diabetics. Again, they contain rich amounts of fiber and a low glycemic index. While diabetic people may have a majority of dry fruits, a few common ones are stated below with their benefits.
Nutritional Information of Dry Fruits for Diabetic Patients
Furthermore, nuts contain protein, a vital nutrient, and other nutrients significant for physical health. These are:
- Vitamins like vitamin E
- Minerals like magnesium and potassium
So, the answer to ‘Are nuts good for diabetics?’ is – Yes, but not all of them. People must avoid salted nuts as salt content might enhance the risk of complications.
Dry fruits constitute a simple snack. Many of them are safe to be eaten raw, and they are available in a number of grocery stores. Diabetic people must avoid salted range.
Why Portion Control is Important While Having Nuts
Even if these results seem enough to add nuts to a “superfood” class, there’s another aspect to it. Nuts contain high calories, but they are not essentially related to weight gain. Experts advise consuming one ounce or 30g of nuts rather than digging into an open bag. If a person overconsumes nuts, there’s again a risk of weight gain.
Remember that the preparation of nuts might affect how healthy they are. Avoid nuts coated with salt, as sodium is unhealthy for sugar and blood pressure.
Moreover, sweet-and-savory blends like honey-roasted cashews and chocolate-coated peanuts are also not recommended as they contain more carbs and are a poor choice for diabetics. Instead, it’s good to have raw nuts or dry-roasted nuts, which are flavourful yet healthy.
Dry fruits are just simple to add to a healthy diet. Nuts are a good source of protein and useful fats for diabetics.
Dry Fruits For Diabetic Patients
Below are some of the best dry fruits for diabetic individuals:
Is Almond good for Diabetes?
Almonds constitute a range of benefits for diabetics. A study observed that adding almonds to a diabetic diet for 12 weeks has a positive effect on blood sugar. Besides, it decreases the risk of cardiovascular ailments.
Another study explored the effect of daily almond intake over 24 weeks in type 2 diabetics. The researchers observed that adding almonds to the diet assisted in good diabetes control and reduced the risk of heart problems.
Almonds decrease the levels of LDL cholesterol in a person’s body. Almonds are known to enhance the levels of HDL cholesterol. This aids in removing LDL cholesterol from the arteries. Due to this, almonds lower the risk of heart problems and helps in lowering blood sugar level.
Raisins are an outstanding source of antioxidants and fiber. These are considered to be exceptional superfoods for people with diabetes. So, we can consider raisins as a great dry fruit for diabetic patients.
Walnuts contain rich amounts of calories. Yet, a study suggested that walnuts do not have a chief impact on body composition or body weight. Are walnuts good for diabetics? The researchers allocated diabetics either a meal containing walnuts or a low-calorie meal for 6 months. They observed that the walnut-supplemented meal was capable of improving the HDL: LDL ratio and improving the blood sugar level significantly of diabetic people.
Cashews work great in improving the HDL: LDL cholesterol ratio and reducing the risk of cardiac problems. In a study, researchers gave type 2 diabetic people either a cashew-supplemented meal or a normal diabetic meal. It was found that people on the cashew-supplemented diet had reduced blood pressure levels and higher HDL cholesterol after 12 weeks. Also, cashews help to improve the sugar level of Diabetic patients.
Can Diabetic Patients eat Dates? Dates are moderately energy-rich and comprise healthy fats and fiber. In a study, researchers gave a normal meal or a dates-supplemented meal to type 2 diabetic people over four weeks. They observed that the HDL: LDL cholesterol ratio was considerably improved in the group of the date than in the normal meal group. People on the dates diet experienced reduced triglyceride levels, which showed improved cardiovascular health as well as helped to reduce their blood sugar levels to normal levels.
Are peanuts good for diabetic Patients? Peanuts contain rich amounts of protein and fiber. Peanuts are just great for weight loss and may lower the risk of heart problems. A study explored the effects of peanuts on the meal plans of overweight women who were at risk of type 2 diabetes. It was found that including peanuts in the diet assisted in proper diabetes control and controls appetite in them. This might aid in weight management, which has a considerable effect on the risk of diabetes, so we can consider it as one of the dry fruits for diabetic patients.
Read More: Are Peanuts Good For Diabetes?
Health Benefits of Dry Fruits for Diabetic Patients
After water elimination, a majority of nutrients remain unchanged in dry fruits. They offer several health benefits which make them suitable for diabetes patients.
Dry fruits are rich in vitamins, minerals, and fibers, important for a person’s body. Antioxidants like polyphenols are present in dry fruits. These work as a natural colorant and improve digestion, blood flow, and oxidative stress. Also, it reduces the risk of other health problems.
1. Improves Heart Health
Are dates good for diabetes? On the heart, almonds, cashews, walnuts, or dates have soul-saving activities. Walnut contains omega-6, which avoids the issue of arrhythmia. Pistachio helps in cardiac problems due to its vitamin B6 contents. Dates help to prevent atherosclerosis of heart arteries. Cashew helps to improve heart health because of its monounsaturated fat. Almond contains omega-3 fats and is cardioprotective.
2. Regulates Digestive Processes
In problems like constipation, the high fiber content of dry fruits like raisins, almonds, pistachio, dates, and walnuts are proven helpful. Also, these dry fruits contain a powerful laxative effect.
3. Helps Treat Anemia
Almonds help to increase the production of RBCs. Thus, it helps in treating anemia and thus, Hb and anaemia cure is possible.
4. Improves Cholesterol
5. Prevents Cancer
It is suggested that moderate consumption of dry fruits helps in decreasing the chance of cancer. Almonds directly may help prevent breast cancer. Also, all the dry fruits containing antioxidants may help in preventing the risk of developing cancer. Because of the high-quality nutrients, consuming dry fruits would help in boosting a person’s immunity.
6. Reduces Anxiety And Depression
The antioxidant content of dry fruits helps in dealing with depression and anxiety.
Besides all these, dry fruits might help in delaying the aging process, avoiding hair loss, and guarding various body organs.
Also Read: Diabetic Diet Chart Indian
Top 3 Dishes Using Dry Fruits for Diabetic Patients
Home-Made Energy Bars:
These are high sources of proteins assisting a person in stabilizing their hunger pangs. People can take them in the morning or evening before workouts to strengthen their bodies. Readymade energy bars available in the market contain extra sugars. The energy bars prepared at home are prepared to utilise natural components. Also, they can be made by including some natural honey. It is a rich source of sucrose; it can be mixed with dry fruits for a sweetening taste.
Made from a variety of nuts and seeds, these mixes are great as mid-meals or evening snacks. Not only do they help kill the immediate hunger, but they are also great sources of proteins that help maintain the muscle and bone functions and fibers.
Dry Fruits as Desserts and Salad Dressing:
Dry fruits are naturally sweet in flavor and generally do not need any added sugar content. This, in turn, aids diabetic people. Due to this, dry fruits are a great choice for diabetics as dressing over salads or as desserts.
A good option for overindulging, with controlled intake, dry fruits for diabetic patients are just perfect for:
- Diabetes Control
- Weight Loss
Dry fruits contain good quantities of proteins and minerals. Restricting their amounts to one portion a day may help keep a person healthy.
Diabetic people often are puzzled regarding their food choices and get upset. At times, they even think of missing out on snacks. This is a true misunderstanding. People can confidently relish healthful snacks, even if they are diabetic. Dry fruits in moderation are a healthy snack alternative. Overpowering the damaging effects, anyone may consume dry fruits every day.
Is it safe to have walnuts and almonds in combination?
Beginning your day with soaked walnuts and almonds is super energising. This healthy routine helps in boosting hormone health. Also, it offers energy for your exercise sessions.
Can a diabetic person consume cashews daily?
Cashews provide loads of energy and keep a person full for a long time. Hence, a person must have three to four cashew nuts daily for proper weight control.
What is the recommended number of almonds for Diabetic Patients in a day?
Almonds are tree nuts containing rich amounts of fiber, protein, niacin, calcium, vitamin E, and riboflavin. 8-10 soaked almonds or about half an ounce of almonds is a perfect daily portion for diabetic people.
Q1. What is the best time to consume dry fruits?
Preferably, the best time to have dry fruits is early morning. People should soak dry fruits in water for a night. They are just healthier options over junk food. And, people should not have dry fruits at night. People can see the real benefits of eating dry fruits in the morning.
This site provides educational content; however, it is not a substitute for professional medical guidance. Readers should consult their healthcare professional for personalised guidance. We work hard to provide accurate and helpful information. Your well-being is important to us, and we value your feedback. To learn more, visit our editorial policy page for details on our content guidelines and the content creation process.