SWEET News for Diabetics? (Shocking!)

If you’re living with diabetes or prediabetes, you know the daily struggle of trying to figure out what to eat. It seems like every other day, there’s a new study telling you that something you thought was harmful… is actually beneficial, or vice versa.

And when it comes to dried fruit, the confusion has been real.

For years, we’ve been told to avoid these sugar-packed morsels like the plague. After all, they’re basically nature’s candy, right?

Well, a new study is challenging everything we thought we knew about dried fruit and diabetes. And the results might just have you reaching for that box of raisins…

A groundbreaking study published in BMC Nutrition & Metabolism has found that increasing dried fruit intake by about 1.3 pieces daily may lower the risk of type 2 diabetes by up to a whopping 60.8%.

Yes, you read that right—dried fruit, long considered a no-no for diabetics, might actually help prevent the disease.

The study looked at the consumption of dried prunes, dried apricots, and raisins among over 400,000 participants. And while the results are certainly exciting, it’s important to approach this news with a healthy dose of caution.

Here’s what you need to know:

It’s all about balance—while dried fruits are packed with nutrients, fiber, and beneficial flavonoids, they’re also concentrated sources of natural sugars. This means they can potentially cause rapid spikes in blood sugar if consumed in large quantities.

Portion control is key. The study found benefits from consuming just a small amount of dried fruit daily—about 1.3 pieces. This isn’t an invitation to go wild at the bulk bin section of your grocery store.

Not all dried fruits are created equal. The study specifically looked at prunes, apricots, and raisins. Other dried fruits, especially those with added sugars, may not offer the same benefits.

This study also doesn’t suggest that dried fruits are superior to fresh fruits for blood sugar control. Fresh fruits, with their higher water content and lower sugar concentration, are still excellent choices for diabetics.

Lastly, individual responses may vary. As with any dietary change, it’s crucial to monitor your own blood sugar responses. What works for one person may not work for another.

So, why might dried fruits be beneficial for diabetes risk? Experts suggest a few possible reasons:

• Fiber content: Dried fruits are rich in fiber, which can help slow the absorption of sugars and improve overall blood sugar control.
• Nutrient density: These fruits pack a lot of vitamins, minerals, and antioxidants into a small package, potentially offering anti-inflammatory benefits.
• Flavonoids: These compounds have been linked to improved insulin sensitivity.

However, it’s crucial to remember that moderation is key. As Michelle Routhenstein, a preventive cardiology dietitian, points out, “Dried fruits, through dehydration, concentrate sugars and nutrients, resulting in higher caloric density and sugar content compared to fresh fruits.”

In other words, it’s easy to overdo it with dried fruits.

A quarter cup of raisins contains about seven times the carbohydrates of a quarter cup of fresh grapes. That’s why portion control is so important.

So, how can you safely incorporate dried fruits into your diet if you’re concerned about blood sugar?

• Stick to small portions: A quarter cup (about a small handful) is a good serving size.
• Pair with protein or healthy fats: This can help slow the absorption of sugars.
• Choose unsweetened varieties: Avoid dried fruits with added sugars.
• Monitor your blood sugar: Keep track of how different dried fruits affect your glucose levels.
• Consult your healthcare provider: Before making any significant changes to your diet, always check with your doctor or dietitian.

Remember, while this study offers promising news, it’s not a free pass to gorge on dried fruit. The key takeaway is that small amounts of certain dried fruits, as part of a balanced diet, may offer benefits for diabetes risk and management.

As always, the path to good health lies in balance, moderation, and listening to your body.

To well-balanced blood sugar,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

P.S. This blood sugar secret could flip your diet upside down…

Source:

BMC Nutrition & Metabolism. (2024). Dried fruit consumption linked to lower type 2 diabetes risk. [https://www.medicalnewstoday.com/articles/dried-fruit-consumption-linked-to-lower-type-2-diabetes-risk-study-surprisingly-finds#How-much-dried-fruit-should-you-eat?]