As soon as the winter season appears, dry fruits become part of our eating regimes. Small in sizes, they are consumed at much faster pace and in high quantity. Mindless eating is never appreciateable and the same applies when it comes to eating dry fruits. Often people describe calories according to size of the serving which is a total myth and that’s why dry fruits are taken for granted because of their small size. Following article will explain which dry fruits are healthy and which one should be avoided specifically if you are diabetic.
- If diabetes is not managed properly, the major complication a diabetic patient could face is cardiovascular disease. According to diabetologists a handful of walnuts per days could help lower down the chances of heart disease. Walnuts consist of polyunsaturated fatty acids, alpha linolenic acid and omega-3 fatty acids which helps fight against cardiovascular disease. For a diet that contains 30% of calories from fat, an ounce of walnut helps maintain the cholesterol profile and hence is highly recommended for Type 2 diabetic patients.
- After meal gushes in blood sugar is one of the main reason for cardiovascular disease and poor management of Diabetes Mellitus. The main cause of this is increase in cholesterol-damaging free radicals and that is why low-glycemic index diets are highly recommended. According to Jenkins DJ, Kendall CW, journal of nutrition “Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still results”.
- Eating almonds helps at a great extent lowering the glycemic index of a meal resulting in low sugar level as said by Jones AR, Kendall CW, Metabolism “Eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating”
- Diabetic patients should avoid dry fruits like banana, cherry and pineapple as well dried exotic fruits like avocado and papaya are not to be taken by the diabetics.
- Dry fruits that are allowed but are to be consumed in small quantities includes: Dry plum-3 pieces, Raisins – 1 spoon a day and Date- 1 piece. All these quantities are based on per day consumption.
- Dried apples, pears and currants however can be consumed as per desire. These are considered to be a perfect snack for diabetics and are a perfect substitute of fresh fruits. Jellies and compotes (A dessert originated from France during 17th century made with fruits either as a whole or in small pieces) made from these fruits without addition of extra sugar can also be guzzled by diabetics.
- Pear (either in dry or fresh form) is considered very healthy for diabetics and is highly recommended by the diabetologists across the world. It consists of unique volatile oils and bioactive substances that helps fight against the facets that could easily affect the organisms, pancreas in case of diabetes.
- Fig is highly not recommended to diabetic patients in either form because it contains high amount of glucose and fruit sugar.
- Apricot halves are considered to be highly beneficial for the diabetic patients. They hold a large amount of micro and macro elements, magnesium, iron and potassium. Though these are highly recommended to diabetic patients but must be taken care of in case of hypertension.
- For Diabetes Mellitus patients dried plums are used as cooked food. These have low Glycemic index (GI) which indicates that blood sugar level doesn’t rise high and hence are safe for consumption. Dried plums also contain antioxidants which help in putting off all the risks concerning development of complications and chronic illness regarding the ailment. That is why it is aligned with the healthiest snacks list recommended for Diabetes Mellitus as well as for recovering patients.
In a nutshell, for diabetic patients it is important to keep track of food intake and they should known the actual calorie value and pros and cons of a particular diet. This rule shouldn’t be applied to diabetic patients only rather every human being should have proper knowledge about the food they are consuming.
Journal of Nutrition and metabolism.