A new study published in the journal Nutrition and Metabolism suggests that consuming dried fruit regularly may significantly lower the risk of type 2 diabetes. Researchers found that incorporating just 1.3 pieces of dried fruit daily could reduce diabetes risk by up to 60.8%.
Dried Fruits and Blood Sugar Control
The study analyzed the effects of dried prunes, dried apricots, and raisins to determine their role in blood sugar management. While dried fruits contain naturally concentrated sugars, they also retain essential vitamins, minerals, and fiber, making them a potentially beneficial addition to a balanced diet.
Dried fruit is simply fresh fruit that has been dehydrated, preserving most of its nutrients while extending its shelf life. When compared by weight, dried fruits have a comparable sugar content to fresh fruit, but their fiber content helps slow glucose absorption.
Nutrients in Dried Fruits That Support Blood Sugar Health
According to the study, the key nutrients found in dried fruit—such as magnesium, potassium, and calcium—may play an important role in blood sugar regulation. Research suggests that these minerals help improve insulin sensitivity and support metabolic health.
Additionally, carotenoids present in dried fruits offer antioxidant benefits, which may further contribute to diabetes prevention by reducing inflammation and oxidative stress in the body.
The Glycemic Index: Why Some Dried Fruits Are Better for Diabetes
Certain dried fruits, like prunes, have a low glycemic index (GI), meaning they cause a slower and steadier rise in blood sugar levels compared to other carbohydrate-rich foods. This makes them a great choice for individuals looking to maintain stable blood sugar levels and reduce diabetes risk.
However, it’s important to be mindful of added sugars in some commercially available dried fruits.
Expert Advice: How to Include Dried Fruit in a Diabetes-Friendly Diet
Registered dietitian Mary Ellen Phipps, MPH, RDN, shared insights with Verywell Health about the importance of portion control when consuming dried fruits:
“People with any type of diabetes can enjoy dried fruit if they want to. But it’s important to be aware of portion size and whether additional sugar has been added. Opt for dried fruit that has no added sugar and pair it with high-fiber and protein-rich foods to help stabilize blood sugar.”
Can Dried Fruit Help Prevent Diabetes?
This study highlights the potential health benefits of dried fruit as part of a balanced diet. While moderation is key, choosing unsweetened dried fruit and pairing it with protein and fiber may help regulate blood sugar levels, improve insulin sensitivity, and reduce type 2 diabetes risk.
