Can Diabetics Eat Dried Fruit?

Fruit is nature's candy — naturally sweet, but also full of fiber and important nutrients. With so many flavors and varieties, it's a great choice to satisfy your sweet tooth while maintaining a healthy diet. If you have diabetes, you've probably been told to limit sweets and sugar and to substitute a piece of fruit instead. Fresh fruit is always a good option to include in your meal plan, but where does dried fruit fit in if you're limiting carbs or sugar?

In terms of their macronutrient composition, both fresh and dried fruit are nearly 100 percent carbohydrate, most of which is in the form of fructose, or fruit sugar. Some fruit is higher in sugar than others. Because dried fruit is dehydrated, its natural fruit sugar is more concentrated compared to fresh fruit. The carbs in all types of fruits will cause your blood sugar to increase, but because it comes packaged with fiber, a serving of fruit doesn't usually raise your blood sugar as high as some other carbs.

If you're counting carbs to manage your diabetes, or you're trying to follow a lower carb diet, it's important to keep your portion sizes of all fruits on the small side and try to choose the best types of dried fruits for diabetics. According to the美国糖尿病协会，水果的服务或部分具有大约15克的碳水化合物。典型servingis one small piece or about one-half cup of whole, fresh fruit. The portion sizes of dried fruits, however, are much smaller because of their more concentrated fruit sugar.

Most dried fruits, likeraisins, dates or figs, have about 15 grams of carbohydrates in just 2 tablespoons。其他的，像杏，较低糖的水果，让你的份量可有点大。该USDAreports that a one-quarter cup serving of dried apricots has 18 grams of carbohydrates. That means, if you're trying to看你这rbs之间留45至60克每一顿碳水化合物，you can still enjoy some dried fruit.

当涉及到糖尿病，血糖和干果，还有更多的故事不只是碳水化合物。它也有助于了解水果的血糖指数是什么。该血糖生成指数队伍碳水化合物0-100规模的食品，根据它们是如何影响你的血糖。被消化得很快引起较大的穗你的血糖，并有较高的血糖指数（75）食品。相较于糖果，饼干或其他含糖的碳水化合物食品，水果消化比较慢，所以他们对血糖产生影响，较低的血糖指数少。

的血糖指数规模，低血糖的食品是那些具有血糖指数小于55。例如，dried apricot's glycemic index is 30。虽然你仍然需要介意你的部分尺寸，低血糖之类的水果杏干可以通过糖尿病患者食用，而无需担心他们会秒杀你的血糖。

阅读更多:良好的碳水化合物的清单吃

由于杏干是低糖水果，它们是糖尿病患者最好的水果之一。不过，你不必限制自己的。据发表在了2017年4月的文章国际杂志的医学研究和健康科学, other good fruits for diabetics include dried apples, which have a glycemic index of 29, prunes, which have a glycemic index of 38 and dried peaches with a glycemic index of 35.

干水果具有较高的含糖量和较高的血糖指数包括红枣，无花果和葡萄干。每一个都有大于或等于60周围的血糖指数。这并不意味着你不能吃，但你应该非常小心，只有一小部分，因为他们将有更大的影响你的血糖。

When looking for the best fruits for diabetics, keep in mind that many dried fruits have extra sugar added to them. This increases the sugar content and glycemic index even more. Dried cranberries, pineapples, strawberries and mangos are commonly prepared with added sugar. Always check the ingredients label, and steer clear of dried fruits with added sugar.

阅读更多****到无添加糖的饮食计划

One way to decrease a carbohydrate food's glycemic index, and its effect on your blood sugar, is to pair it with some healthy fat.Dietary fats slow your digestion,所以水果中的糖被消化和吸收，甚至更慢。干果对特别好与高脂肪的食物，如奶酪，坚果，种子或不加糖的椰子。如果你把一个服务干果这是低糖，如杏，并与奶酪盎司的坚果和种子一把配对，你将有一个healthy snackthat's easy on your blood sugar.

干果提供相同的营养物质，如新鲜水果，但更小的封装。所有干果是纤维的巨大的源，维生素，矿物质等钾以及铁和促进健康的植物化学物质。有些水果，如杏和桃子是在特别高antioxidantbeta-carotene. Like grapes, raisins are very high in the polyphenol resveratrol.

阅读更多:Health Benefits of Dried Fruit

In a July 2017 review on the beneficial effects of dried fruits and nuts on Type 2 diabetes published in the journal营养成分, researchers from Spain identified dried fruits (and nuts) as a top dietary source of antioxidants. The researchers suggest that the antioxidants and phytochemicals in dried fruits can help those with diabetes by reducing insulin resistance, and also by protecting cells from inflammation.

关于干果，特别是杏，另一个有趣的发现是，当他们具有较高的血糖生成指数的食物一起吃，他们可以修改餐后血糖水平。一个2018年12月研究的结果发表在营养& Diabetes表明，高血糖指数的白面包吃沿低糖水果像杏子降低血糖峰值通常是从白面包看到。

总而言之，干果都是对你有好处，他们可以是一个伟大的除了你的饮食，即使你有糖尿病。只要你与干果的小部分大小OK，你可以放心地吃低血糖水果，如杏，李子或干苹果片和享受他们的许多健康益处。