Health & Life

The Ultimate Dried Fruit: Nature’s Candy that Defies Diabetes

Dried grapes, often known as raisins, have long been regarded as a sugar-laden treat. However, contrary to popular belief, these little fruits offer surprising benefits for those concerned about their blood sugar levels.

Administrator

30 August, 2024

This doctor shared: “This study was conducted on humans and lasted for 3 months, helping to measure the value of glycated hemoglobin, which can detect blood sugar levels. If I hadn’t seen the results of this study, I wouldn’t have believed that raisins are beneficial for controlling human blood sugar.”

How do “sweet” raisins help control blood sugar?

Joining a health program on television, Dr. Jiang Shoushan at Mackay Memorial Hospital in Taipei, said that experimental studies have found that the glucose in raisins can actually help control blood sugar levels.

Research on the relationship between raisins and blood sugar has shown that people who eat raisins as a snack compared to other snacks can reduce post-meal blood sugar by 23%. These individuals also had a 19% reduction in fasting blood sugar and a significant decrease in systolic blood pressure. Raisins can also help regulate the release of leptin and ghrelin, the hormones responsible for signaling the body when it’s hungry or full – another key in preventing blood sugar spikes. By checking these hormones, people who eat raisins can improve their chances of maintaining a healthy diet and preventing overeating.

Raisins. (Illustration).

In another study in the US, researchers evaluated 10 healthy participants, including 4 males and 6 females, to see how raisins affect blood sugar control. The participants consumed four breakfast meals over a period of 2-8 weeks. The researchers monitored their blood sugar and insulin levels for two hours after each meal. They ate two breakfasts of white bread and two breakfasts with raisins. The researchers found that after eating raisins, the participants had a significantly lower glucose and insulin response compared to after eating white bread. These findings further reinforce the conclusion that raisins can positively impact blood sugar levels.

Especially for people with diabetes, consuming foods with a low or medium glycemic index can help control their blood sugar and ultimately help manage their diabetes. Meanwhile, raisins fall into the category of having a medium level of fructose.

What foods help lower blood sugar levels?

– High-fiber foods

Dietary fiber can be classified into two main types: insoluble fiber and soluble fiber. These types depend on how the fiber interacts with water and affects your body. According to a 2022 study in the journal Foods, soluble fiber, in particular, is beneficial for helping regulate blood sugar because it forms a gel-like substance when dissolved in water, slowing down the digestion and absorption of carbohydrates.

Fiber is essential for the body. (Illustration)

When you eat fiber-rich foods such as whole grains, beans, and certain fruits and vegetables, the sugar from these foods is released into the blood more slowly, preventing sudden spikes and drops in blood sugar levels.

To increase your fiber intake, don’t forget to eat avocados, beans, and vegetables daily and drink plenty of water.

– Seafood

Seafood such as fish and shellfish provide protein, healthy fats, vitamins, minerals, and antioxidants that can help regulate blood sugar. Protein is essential for blood sugar control because it helps slow down digestion, preventing blood sugar spikes after meals. It can also help curb overeating and promote fat loss in the body, two essential aspects of healthy blood sugar management.

– Some types of berries

Foods like blueberries are high in fiber and antioxidants. This will help lower blood sugar and inflammation in the body. One study showed that strawberries help reduce diabetes complications such as kidney disease and nerve damage.

– Vegetables, especially kale

Kale is known as a “superfood” because it contains many substances that can help lower blood sugar, such as fiber and flavonoid antioxidants. A study involving 42 Japanese adults showed that consuming 7 to 14 grams of kale-containing food with a carbohydrate-rich meal could reduce the spike in blood sugar levels after eating.

You can also eat beans. This food group is rich in magnesium, fiber, and protein, all of which can help lower blood sugar. Beans and lentils also contain soluble fiber and resistant starch, which slow down digestion and fight against blood sugar spikes after meals. Eating beans and lentils is not only beneficial for regulating blood sugar but may also help prevent the development of diabetes.

Frequently asked questions

Dried fruits are a sweet and nutritious treat, often referred to as nature’s candy. They are packed with vitamins, minerals, and antioxidants, providing a range of health benefits. The natural sugars in dried fruits give them a delicious, candy-like taste without the negative consequences of processed sweets.

The process of dehydrating fruits concentrates their nutrients, resulting in a higher content of fiber, vitamins, and minerals per serving. This makes dried fruits a great way to boost your nutrient intake. They are also a good source of natural energy and can help regulate blood sugar levels, making them a healthy snack option for people with diabetes or those looking to maintain stable blood glucose levels.

Dried apricots are an excellent source of vitamin A and potassium, which support eye health and lower blood pressure. Dried apples provide a good amount of vitamin C and pectin, a soluble fiber that aids digestion and lowers cholesterol. Sun-dried tomatoes offer lycopene, an antioxidant that may reduce the risk of cancer and heart disease. These dried fruits also contain natural sugars, which can satisfy sweet cravings healthily.

You can easily add dried fruits to your diet by using them as a snack on their own or combining them with nuts and seeds for a tasty trail mix. They can also be chopped and added to oatmeal, yogurt, or salad for a burst of flavor and texture. When purchasing dried fruits, choose those without added sugar or preservatives to maximize their health benefits.

While dried fruits offer numerous health benefits, it’s important to remember that they are calorie-dense due to the dehydration process. Therefore, it’s easy to consume a large amount in one sitting, leading to excess calorie intake. Additionally, some dried fruits may contain added sugars or sulfur dioxide as a preservative, which can be an issue for those with sulfite sensitivity. As with any food, moderation is key, and enjoying dried fruits as part of a balanced diet is recommended.