Dry fruits are fruits from which the water content is removed by sun-drying or by using dehydrators. Most dry fruits are a rich source of fibres, vitamins, minerals, and antioxidants. After various researches, dry fruits for diabetes have been proved to be a great snack option. In fact, doctors recommend eating certain dry fruits to people with diabetes as dry fruits have a low glycemic index. Patients must take suggestions from doctors on which and how much dry fruits to eat.
Quantity of Dry Fruits for Diabetes
The nutritionist recommends consuming dry fruits and a balanced meal with a low glycemic index. The recommended quantity of dry fruits are as follows-
- 8-10 almonds per day
- 3 walnuts per day
- 1 or 2 dates per day.
- 1 spoon peanuts
- 3-4 Pistachio nuts
- Anjeer 1 piece.
After reading the list of dry fruits and their quantities to be consumed, you must have one question: is anjeer good for diabetes? Yes, anjeer (dried fig) is safe for diabetes when eaten in a certain amount. For more details, the briefing of all the dry fruits along with their benefits for diabetes will be discussed in this article.
Benefits of Dry Fruits for Diabetes
- Dry fruits have a high fibre content compared to their raw ones. Fibres improve digestion metabolism, prevent weight increase, and reduce the risk of heart diseases by keeping cholesterol in check.
- They become concentrated with the micronutrients due to dehydration. These nutrients include iron, potassium, vitamin E, magnesium, calcium, and many more, depending on the type of dry fruit. Iron decreases fatigue, vitamin E keeps the heat healthy, potassium helps control blood pressure, and various other nutrients are helpful for diabetic patients.
- Dry fruits like dates and figs have phenols which are antioxidants. They help in the prevention of osteoporosis, certain types of cancers, and heart diseases.
- If you have diabetes and are looking for a healthy supplement to manage weight, dry fruits are best for you. They contain minimal fat and dense carbohydrates. But you have to eat them in moderation.
Dry Fruits with their Benefits for Diabetes.
Almonds help reduce the risk of heart disease and promote a healthy heart. Besides this, they lower blood sugar levels.
Almonds have zero cholesterol which enhances the good cholesterol in the body and reduces the bad cholesterol. Apart from all this, magnesium present in almonds helps control blood pressure by relieving the nervous system.
Fibres and omega-3 fatty acids present in walnuts help reduce the risk of heart diseases in diabetes patients. Fibres also help control their blood sugar levels, ease digestion, and relieve constipation.
Walnut is an excellent pick for diabetic patients because it contains the alpha-lipoic acid that acts as the inflammation reducer. Inflammation is one of the major symptoms of type-2 diabetes.
Dates are a rich source of vitamin B, C, and A. These vitamins increase immunity in people with diabetes. Moreover, they are a rich source of iron, magnesium and fibre. These help fight fatigue, reduce weight, relieve constipation, and improve digestion.
Peanuts are healthy and crispy dry fruits. They have a very low glycemic index of 14, making them a suitable snack for people with diabetes. They lower cholesterol and control blood sugar levels. Protein content in them helps in the growth of the muscles and the effective functioning of the nervous system.
- Pistachio nuts
Pistachio nuts consist of phytosterols capable of overcoming the problem of inflammation in diabetes patients. They have nutrients like fibres, protein, and complex carbohydrates with vitamins and minerals.
Pistachio nuts have monounsaturated fats, which help in regulating blood pressure, blood sugar levels, and certain cardiovascular diseases.
Anjeer is good for diabetes since it has high levels of fibres and is a rich source of potassium. Fibres enhance digestion, control the glucose level in sugar, and many more, whereas potassium helps maintain the blood sugar level.
But, it is recommended to consult your doctor before starting to eat anjeer regularly. This is because anjeer also has a high composition of sugars and calories, which may be harmful to you.
Thus, it can be concluded that specific types of dry fruits, if eaten in certain quantities, can prove helpful in the regulation of diabetes. Dry fruits have various nutrients, iron, potassium, vitamin A, B, C, and E, which help overcome various side effects of diabetes.