People with diabetes and followers of diets based on the glycemic index (GI) can enjoy dried fruits knowing they do not cause a blood sugar spike compared to starchy foods such as white bread, suggests a study published in the journal Nutrition and Diabetes. Show The results of the study also suggest there's potential for food manufacturers to develop low GI foods with reformulations that include dried fruit, say Dr. John Sievenpiper of Toronto's St. Michael's Hospital and researcher Cyril Kendall of the hospital's Clinical Nutrition and Risk Factor Modi?cation Centre. The glycemic index was developed by Dr. David Jenkins of St. Michael's Hospital in the early 1980s as a way of explaining how different carbohydrates affect blood glucose and to find out which foods were best for people with diabetes. Foods high on the GI index -- such as white bread, most breakfast cereals, potatoes and rice -- produce a spike in blood glucose and insulin, while the carbohydrates in low GI foods -- including pasta, beans, lentils and certain whole grains such as barley and oats - are broken down more slowly, and cause more moderate increases in blood glucose and insulin. This study compared the glycemic response of four dried fruits -- dates, apricots, raisins and sultanas -- versus white bread in 10 healthy participants and found the fruit had a lower GI and could lower the glycemic response of white bread through displacement of half of the available carbohydrate. "People often worry about sources of sugar and fruits being one of them, but most fruit -- in particular tender fruit -- have a low glycemic index and what we're showing here is dried fruit also have a lower glycemic index, so they don't raise your blood sugar very much," said Dr. Sievenpiper. "This study finds people can use dried fruits as a low glycemic index food source to replace higher glycemic index foods, so as a snack food, for example. Dried fruit is going to be preferred to a grain-based cracker or snack." Dr. Sievenpiper said longer and larger randomized trials will be needed to confirm whether dried fruit can contribute to sustainable improvements in glycemic control, and whether other dried fruits have a similar GI. ### This work received funding from the International Nut and Dried Fruit Council Foundation and the National Dried Fruit Trade Association. All study foods were provided by the National Dried Fruit Trade Association. JournalNutrition and Diabetes Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert system. Safer fruits for diabetes We humans come by our sweet tooth naturally — Our bodies need carbohydrates because they provide energy to cells. But for the body to be able to use it for energy, we need insulin. When our bodies don’t produce any insulin or are unable to use it (type 1 diabetes) or make enough of it properly (type 2 diabetes), we’re at risk for high blood sugar levels. High levels can lead to chronic complications such as nerve, eye, or kidney damage. The glycemic index (GI) tells you how quickly foods containing carbohydrates affect your blood sugar level when eaten by themselves. According to the American Diabetes Association (ADA), GI scores are rated as:
The lower the GI score, the more slowly the rise in blood sugar, which can help the body better manage post-meal changes. Most whole fruits have a low to moderate GI. Many fruits are also packed with vitamins A and C, as well as fiber. A more useful estimation of the food-blood sugar effect is the glycemic load (GL), which has more narrow categories of low, medium and high foods. This calculation takes into account the GI, plus the grams of carbohydrates per serving of the food. Though each person living with diabetes responds to or tolerates carbohydrate choices and amounts differently, GL better estimates the possible real-life impact when someone eats a particular food. To calculate the GL yourself, use this equation: GL equals the GI, multiplied by the grams of carbohydrates, divided by 100.
GI score: 20 GL score: 6 Cherries are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries have a short growing season, it can be tough to get them fresh. However, canned tart cherries, which have a GI score of 41 and a GL of 6, are a fine substitute as long as they aren’t packed in sugar. GI score: 25 GL score: 3 The mighty grapefruit packs in well over 100 percent of your recommended daily intake of vitamin C. Something to watch out for: Grapefruit affects how a number of prescription drugs work. Check with your doctor about eating grapefruit or drinking grapefruit juice if you’re taking prescription medications. GI score: 32 GL score: 9 Apricots bruise easily, so you sometimes can’t find the best fresh apricots. They get shipped while they’re still green to avoid bruising, but they don’t ripen well off the tree. Dried apricots are a great alternative when eaten in small amounts. Because they’re dried, the amount of carbohydrates they provide is higher than the whole fruit. They have one-fourth of the daily copper requirement and are high in vitamins A and E. Try them with pork dishes, salads, or grains like couscous. GI score: 39 GL score: 5 There’s a reason why apples are one of America’s favorite fruits. In addition to satisfying your need for crunch, one sweet-tart apple with the peel on provides nearly 20 percent of your daily fiber needs. Bonus — apples help to feed your healthy gut bacteria! GI score: 40 GL score: 5 Oranges will boost your vitamin C. There’s plenty of healthy fiber in an orange, too. Substitute red blood oranges in this recipe for bright color and a new taste. GI score: 40 GL score: 2 (GL score is 9 for prunes) Plums bruise easily too, making them hard to get to market. You can enjoy the nutritional benefits of plums in their dried state as prunes, but be careful with portion size. Dried fruits have the water removed, and thus have more carbohydrates. Fresh plums have a GL score of 2, while prunes have a GL of 9. GI score: 41 GL score: 3 Fun fact: One cup of strawberries has more vitamin C than an orange! There are many varieties of strawberry you can grow yourself in the warmer months. Enjoy them raw for a healthy serving of vitamin C, fiber, and antioxidants. You can also try them in a soy-based smoothie. There’s even more good news: other berries have a low glycemic load too! Enjoy your blueberries, blackberries, and raspberries, which all are ranked low with 3s and 4s. GI score: 42 GL score: 5 The average peach contains just 68 calories and is packed with 10 different vitamins, including A and C. They’re also a great addition to smoothies, whether they’re mixed with blueberries or mango! GI score: 53 GL score: 5 Grapes, as with all fruits where you eat a lot of the skin, provide healthy fiber. Grapes are also a good source of vitamin B-6, which supports brain function and mood hormones. Remember that GI and GL scores are general guides to help you choose foods. Checking your own blood sugar with a glucometer after snacks and meals is still the most individualized way to identify the best foods for your health and blood sugar. Is dried fruit Low glycemic?“This study finds people can use dried fruits as a low glycemic index food source to replace higher glycemic index foods, so as a snack food, for example. Dried fruit is going to be preferred to a grain-based cracker or snack.”
Which dry fruit has lowest glycemic index?Low glycaemic fruits include prunes, dried apples, apricots, dried peaches, and dried plums.
Does dried fruit spike blood sugar?"People often worry about sources of sugar and fruits being one of them, but most fruit -- in particular tender fruit -- have a low glycemic index and what we're showing here is dried fruit also has a lower glycemic index, so they don't raise your blood sugar very much," said Dr. Sievenpiper.
Is dried fruit OK for diabetics?Dried fruits like dates, apricots, raisins and sultanas are safer foods to include in a diabetes diet as opposed to starchy foods such as white bread, revealed a new study published in the journal Nutrition and Diabetes. “People often worry about sources of sugar, and fruits are one of them.
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Dried fruit glycemic index
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