Dry fruits have always been a healthy snack for everyone. However, the sucrose and glucose in dry fruits like apricots and raisins can cause hyperglycaemia, making them not always healthy. It is imperative to understand the types that are suitable for you to maintain your blood sugar levels. As each dry fruit has a specific nutritional value, it should also be considered to determine the appropriate intake.
Ways to consume dry fruits for balanced glucose levels
• It is a good idea to add more nuts like walnuts, cashews, and almonds to the mix. The addition of healthy fats and fibre will help stabilise spikes in blood sugar levels (such as the ratio of nuts to dry fruits).
• Try avoiding hyper-processed variants like kiwis, cherries, and gooseberries. These are artificially processed with added table sugars leading to hyperglycaemia.
The glycemic index of all dry fruits varies. High GI sugar-coated dry fruits cause a short energy peak. But then, blood sugar quickly drops. As a result, you may experience a sugar crash or sudden fatigue. Therefore, it is recommended that you choose only natural, plain dry fruits.
