Since diabetes is a disease that targets the metabolism of the body, eating healthy and being watchful of the contents of one’s plate is extremely important. But in excluding food groups, we often miss out on nutrients and energy, for which dry fruits can be an excellent solution.
The key thing to consider is the Glycemic Index or GI, which is a score based on how slowly or quickly the blood sugar rises after the consumption of a food item. With diabetes, it is essential that the food consumed is of low GI so as to not spike the blood sugar levels.
Here are 6 dry fruits and nuts that can be consumed by diabetes patients
1. Dates
Dates are extremely rich in dietary fibre, and contrary to what it might seem like from their sweet taste, they are extremely low on GI. Additionally, as dates are rich in iron making them an even better snack option for diabetic patients with anaemia.
They are also believed to reduce inflammation and their antioxidant properties only add to the benefits.
2. Raisins
Raisins are another example of food items that despite being sweet are low on GI. High in potassium, they also help reduce blood pressure, by lowering the bad cholesterol or LDL.
Raisins while being beneficial should be consumed in moderation by diabetics.
3. Almonds
Almonds are rich in vitamin E and antioxidants and have multiple benefits. They improve blood sugar levels, aid in digestion, and reduce the risk of cardiovascular diseases. Diabetic patients should soak the almonds overnight before eating for better assimilation.
4. Cashews
Cashews are some of the healthiest dry fruits for diabetic patients as they are said to regulate blood sugar and cholesterol levels. Enriched with healthy fats, they aid the immune system and also are beneficial for improving brain function.
Cashews are beneficial but make sure they are consumed in moderation only.
5. Pistachios
Pistachios are rich in protein, fibre, healthy fats, and antioxidants, making them some of the best dry fruits for diabetes patients. They are also said to be beneficial in reducing insulin resistance, and inflammation. Perfect for diabetes type 2 patients, they also help in improving glycemic control.
6. Walnuts
Walnuts are rockstars of dry fruits as they are rich in a number of nutrients and antioxidants, making them an ideal healthy snack, no matter what your health status be.
Loaded with omega-3, fatty acids, and antioxidants, they help with regulating blood sugar levels while also improving the function of the brain and other vital organs.