Can dry fruits help lower the risk of type-2 diabetes?

Dry fruits, rich in antioxidants, vitamins, and fibre, offer numerous health benefits. 

Research published in BMC Nutrition Metabolism reveals that consuming dry fruits like raisins, apricots, and plums can reduce the risk of type 2 diabetes by approximately 60.8%.

Dry fruits are rich in fibre and flavonoids, both of which enhance insulin sensitivity. They contain essential nutrients that help in controlling blood sugar levels.

People without diabetes can enjoy dry fruits daily. However, those at high risk of diabetes should limit their intake. Dry fruits contain natural sugars and eating them in moderation helps prevent a rapid increase in blood sugar levels.

The study shows that diabetic patients can maintain good health by consuming both dry and fresh fruits. There's no need to choose between them. It’s advisable to consult your doctor to determine the appropriate amount of dry fruits and fresh fruits to include in your daily diet.

Ways to include dry fruits in your daily diet

•    Chop or slice dry fruits like almonds, walnuts, raisins, and apricots. Sprinkle them over your morning cereal, oatmeal, or yogurt.
•    Blend dry fruits like dates, figs, or dried cherries into your smoothies. Soak them in water for a few hours if they are too dry, then blend with fruits, vegetables, and yogurt.
•    Add chopped dry fruits like raisins, apricots, or dried cranberries to cookies, muffins, to bread dough.
•    Mix a variety of dry fruits with nuts like almonds, cashews, and walnuts. Add a sprinkle of seeds (such as sunflower or pumpkin seeds) for extra crunch.