A new study linked eating more dried fruits with a lower risk of developing type 2 diabetes (T2D), revealing that increasing dried fruit intake by around 1.3 pieces a day can reduce its risk by up to 60.8%. The study, published in Nutrition and Metabolism, challenges the existing notion that dried fruits should be avoided because of their high fat and sugar content. However, the potential health benefits of this convenient and delicious snack are being increasingly highlighted through research.
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Benefits of dried fruits
Dried fruits are generally less perishable and easy to take on the go, making them a popular snacking option for many. They are rich in various vitamins, minerals, and essential nutrients, along with fibre that can help control blood sugar levels and improve digestion. They are also known to have anti-inflammatory properties and contain flavonoids which have been seen to improve insulin sensitivity.
Effect on blood sugar
The concern around dried fruits is that they have concentrated levels of natural sugars that rapidly enter the bloodstream and may cause spikes in glycemia (blood sugar). This has especially been a concern for those aiming to maintain a stable blood glucose level. The study offers a shift in this perspective, highlighting its potential to lower the risk of type 2 diabetes.
Speaking to Medical News Today, Michelle Routhenstein, a preventive cardiology dietitian, highlighted that due to dehydration, dried fruits are higher in calories and sugar content, compared to fresh fruits. Despite this, they are rich in fibre, antioxidants and nutrients, so, when consumed in moderation can offer many health benefits.
How much should you eat?
Routhenstein explained that a balanced diet, including fresh fruits and vegetables and portion control with dried fruits, is crucial as it is easy to eat too many of them. “A quarter of a cup can still provide fibre and essential nutrients without causing significant spikes in blood sugar levels,” she advised.
Furthermore, pairing dried fruits with foods that have a lower glycemic load can help minimize blood sugar spikes. Glycemic load refers to how much and how quickly a particular food increases a person’s blood glucose levels. Food with a lower load includes options like green vegetables, raw carrots, lentils, chickpeas, and kidney beans.
Many dietitians also advise reading the ingredient labels and packages carefully before purchasing dried fruits to avoid those with added sugars and other flavourings.
About the study
The data analyzed for the study was taken from a summary of a genome-wide association study (GWAS) based on UK Biobank data for approximately 500,000 people. The data included 421,764 questionnaire responses from participants about the quantity of dried fruits they consumed daily. According to the questionnaire, one prune, a single apricot, and 10 raisins were all considered a single portion of dry fruit.
The study compared the questionnaire answers to type 2 diabetes statistics which included 61,714 people with type 2 diabetes and 593,952 controls, derived from the IEU OpenGWAS database.
Conclusion
The study highlights the health benefits of dried fruits, including its rich nutrient profile and its potential to lower the risk of type 2 diabetes. However, pairing dried fruits with other foods (with low glycemic load) and practising moderation is the key to avoiding high blood glucose spikes.
