The 2024 National Diabetes Statistics Report revealed that in 2021, 38.4 million people of different ages in the U.S. had this disease. Of those, 8.7 million of them were unaware they had it, showing that it can creep into one’s life and begin wreaking havoc on their health before they are even diagnosed. So, besides annual check-up visits, one must also watch what they are putting into their body in terms of nutrition. Surprisingly, dried fruits can help reduce the risk of this disease, but how?
Adding Dried Fruits To Your Plate Can Reduce Your Risk
The scientific journal, Nutrition and Metabolism, published a new study stating that consuming a small portion of dried fruits daily can decrease the risk of type 2 diabetes (T2D). Across the past few years, there has been an ongoing debate on whether dried fruits such as prunes, apricots, and raisins could be harmful to people with T2D or even put them at risk of developing it in the future, due to the concentrated amount of sugar in them.
However, the results of the study pointed out that taking 1.3 pieces of dried fruits on a daily basis lowers the risk of having T2D by up to 60.8%. The main reason why dried fruits’ amount of sugar is not harmful when taken moderately is its contents.
Dried fruits have fibers and minerals such as magnesium that help stabilize the levels of blood sugar. They contain vitamins like calcium and potassium that help in releasing more insulin. Plus, they have carotenoids and flavonoids that serve as antioxidants have been proven, in previous studies, to enhance the insulin sensitivity in one’s body by regulating glucose metabolism.
Dried prunes, for example, have a low glycemic index. Eating them does not spike up the blood sugar, which makes them a perfectly sweet and healthy snack when needed, as long as they do not have any added sugar.
Moderation Is Key
Jason Ng, MD, clinical lead of the diabetes technology and medical home unit in the department of medicine at the University of Pittsburgh, shared that this study is a step in the right direction toward understanding the connection between foods and diabetes. On the other hand, he said that the issue with dried fruits has always been that they have a higher carbohydrate content compared to fresh fruits. So, if one eats them recklessly, they will inevitably be risking their health. As a result, the only reasonable way to maintain the benefits and avoid the detrimental effects is to consume them in moderation.
Michelle Routhenstein, a preventive cardiology dietitian, also emphasized the importance of a balanced diet. She advised to consume dried fruits with foods that have a lower glycemic load to balance the levels of sugar, and to ensure that one’s plate is healthy. Such foods include: green vegetables, fresh fruits, raw carrots, kidney beans, chickpeas, and lentils. Routhenstein also said that regardless of the benefits dried fruits have, one must prioritize consuming fresh fruits as they make an integral element of a rich, balanced and healthy regimen to lower the risks of both diabetes and heart diseases.
Conclusion
Diabetes is a very complicated disease to navigate, and it can be frustrating sometimes to limit oneself from indulging in unhealthy meals. Dried fruits can be your go-to if you are craving sweetness! They must be present in your plate as part of your daily meals; however, you must be careful not to exaggerate as it can easily backfire on you. A healthy meal is a balanced one. Every element complements the rest. Too much of anything is good for nothing.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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