1. APRICOTS OR KHUMANI
Dried apricots have a low GI score of 30 to 32. They also provide 2.2 grams of protein and 4.7 grams of fibre.This tart-tasting dried fruit also provides essential nutrients like vitamin A, iron, potassium, and calcium. However, people with diabetes should avoid canned, dried apricots with syrup.
2. DATES OR KHAJOOR
Dates are a tropical fruit that come in both dry and wet varieties. Dry dates have a high amount of dietary fibre, which promotes satiety and suppresses your food cravings. In addition, this iron-rich and delicious dried fruit is ideal for diabetic people with anaemia.
Despite their sweetness, dates have a low to moderate glycemic index (GI), depending on the variety.
One study also shows that the five common types of dates (Fara’d, Lulu, Bo Ma’an, Dabbas and Khalas) have low GIs. So, when eaten in moderation, dates are safe for people with diabetes.
3. RAISINS OR KISHMISH
A 1/2 cup of raisins contains 2.2 grams of protein and 2.7 grams of fibre.
It also has a GI score of 54 to 66, making raisins a low to medium glycemic index dried fruit. Raisins are also suitable for managing anaemia and constipation.
4. PRUNES
Prunes are dried plums with nearly 6.2 grams of fibre in a 1/2 cup serving. Since it has a low GI of 29 and high fibre, prunes are ideal for overweight or obese diabetics.
5.ALMONDS OR BADAM
Despite their common label, almonds are a type of dried fruit, not true nuts. Nevertheless, soaked almonds are an excellent diabetes-friendly option with a GI score close to 0.
They are also high in vitamin E and antioxidants, making them ideal for adults and children.
6.FIGS
Each serving of dried figs contains 4g of fibre and 19-26g of sugar, depending on the type.
Due to their low to moderate GI, figs should not raise blood glucose as rapidly as other high glycemic index foods. And you can pair it with plain Greek yoghurt and walnuts to minimise GI impact.
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