Benefits of Dried Fruits

Benefits of Dried Fruits and How Eating Dried Fruits in Moderation Can Lower Type 2 Diabetes Risk

Dried fruits such as prunes, apricots, and raisins are convenient, delicious, and have a longer shelf life than fresh fruits, making them a popular snack choice.

Nutrient-Dense and Fiber-Rich:

Dried fruits are packed with essential vitamins and minerals.

High fiber content helps regulate blood sugar levels and promotes digestive health.

Health-Boosting Flavonoids:

Contain flavonoids, which can enhance insulin sensitivity.

Possess anti-inflammatory properties, contributing to overall health.

Concerns About Sugar Content in Dried Fruits

Despite their benefits, dried fruits have high natural sugar concentrations, which can cause blood sugar spikes. This raises concerns about their suitability for individuals at risk of type 2 diabetes.

Expert Insights:

Michelle Routhenstein, a preventive cardiology dietitian, notes that dried fruits have higher calorie and sugar content than fresh fruits due to dehydration.

Jason Ng, an endocrinologist, highlights that excessive consumption of dried fruits can increase carbohydrate intake, potentially raising blood sugar levels.

Recent Perspectives:

Recent views suggest that dried fruits can be beneficial when consumed in moderation.

Routhenstein recommends portion-controlled amounts, such as a quarter cup, to provide essential nutrients without causing significant blood sugar spikes.

Ng emphasizes that a moderate amount of dried fruit, combined with a low-carb diet, can help reduce the risk of type 2 diabetes.

Balanced Consumption:

Pairing dried fruits with low-glycemic foods, such as green vegetables and lentils, can help balance blood sugar levels effectively.