Many people believe that dried fruits are just as beneficial as fresh fruits, but the difference in terms of blood sugar is quite significant.
When a fruit is dried, most of the water in it is removed, but the natural sugar (fructose) remains the same, but becomes more concentrated. As a result, the amount of sugar in dried fruits per 100 grams is many times higher than in fresh fruits.
The glycemic index (GI) of dried fruits is also usually the same or slightly higher than that of fresh fruits, but because they have a more concentrated sugar content, the glycemic load (GL) is higher. This means that blood sugar can rise quickly if you eat a large amount of dried fruit.
However, if eaten in small quantities, some dried fruits can prevent blood sugar from rising rapidly to some extent due to their fiber, potassium and antioxidants. Dried apricots, prunes and dried apples are rich in fiber.
Similarly, raisins, when eaten in small amounts (1–2 tablespoons) (especially with a meal), do not have a significant negative impact on blood sugar.
Try to eat dried fruits in small amounts (1–2 tablespoons). Eat them with protein or fat (such as yogurt, almonds, or oats) to slow down the absorption of sugar. Dried fruits can be a good substitute for sweets or juice, but fresh fruit is always a safer and more balanced choice.
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