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Four dried fruits That are safe snacking options for Diabetics

Four dried fruits That are safe snacking options for Diabetics

A new study published in the journal Nutrition and Diabetes has found that four dried fruits namely dates, apricots, raisins and sultanas can be used as snack food by Diabetics and people on diet. People with diabetes and followers of diets are usually worried about the consumption of snacks and try to restrict to foods on the basis of glycemic index (GI). Diabetics can enjoy these dried fruits as they do not cause a blood sugar spike as compared to snacks containing starchy foods such as white bread.

The results of the study also suggest there’s potential for food manufacturers to develop low GI foods with reformulations that include dried fruit, said Dr John Sievenpiper of Toronto’s St. Michael’s Hospital and researcher Cyril Kendall of the hospital’s Clinical Nutrition and Risk Factor Modi?cation Centre.

The glycemic index was developed by Dr. David Jenkins of St. Michael’s Hospital in the early 1980s as a way of explaining how different carbohydrates affect blood glucose and to find out which foods were best for people with diabetes. Foods high on the GI index — such as white bread, most breakfast cereals, potatoes and rice — produce a spike in blood glucose and insulin, while the carbohydrates in low GI foods — including pasta, beans, lentils and certain whole grains such as barley and oats – are broken down more slowly, and cause more moderate increases in blood glucose and insulin.

This study compared the glycemic response of four dried fruits — dates, apricots, raisins and sultanas — versus white bread in 10 healthy participants and found the fruit had a lower GI and could lower the glycemic response of white bread through displacement of half of the available carbohydrate.

“People often worry about sources of sugar and fruits being one of them, but most fruit — in particular tender fruit — have a low glycemic index and what we’re showing here is dried fruit also has a lower glycemic index, so they don’t raise your blood sugar very much,” said Dr. Sievenpiper.

“This study finds people can use dried fruits as a low glycemic index food source to replace higher glycemic index foods, so as a snack food, for example. Dried fruit is going to be preferred to a grain-based cracker or snack.”

Dr Sievenpiper said longer and larger randomized trials will be needed to confirm whether dried fruit can contribute to sustainable improvements in glycemic control and whether other dried fruits have a similar GI.

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  1. user
    Angshu Bhattacharya December 14, 2018, 11:43 pm

    this a very interresting this context i would like to add one more concept of glycemic load,which is directly proportional to spike in sugar level in if u can reduce the glycemic load of meals,u can enjoy,almost every items in ur meals. glycemic load is calculated by dividing,number of item,by addition of GI,per gram x amount of that item in gram in meals. more interrested people can contact me later,for more information.

  2. This is a very good article. Many of us this think that all the dried fruits are safe for health, never knowing which one is better over the other.
    These four dried fruits will now serve as a good snacking food by many diabetics and also serve as a suggested during consultations

  3. I love apricots I find if I eat them with pecans or walnuts does not spike my blood sugar.