Making specific dietary changes helps better manage diabetes. Researchers noticed that eating habits that can help prevent and manage diabetes typically contain lots of whole grains, fruits, vegetables, nuts, and legumes.
Additionally, eating a diet rich in fiber, protein, and healthy fats, such as the Mediterranean diet, can improve blood sugar control and reduce the risk of developing diabetes.
The apricot is a fruit with a sweet and slightly acidic taste. They are a good source of vitamins, minerals, fiber and fat. Some evidence suggests that dried fruits like apricots have a lower GI. As a result, they help manage blood sugar in people with diabetes.
Diabetes – The global health problem
Globally, diabetes is the seventh leading cause of death, with millions dying each year as a result of high blood sugar. The International Diabetes Federation (IDF) estimates that 6.7 million people die each year from diabetes, which equates to one death every five seconds.
The World Health Organization (WHO) reported that 422 million adults were living with diabetes in 2014, and this number is expected to rise to 642 million by 2040. In the United States, it is estimated that 9% of the population, or about 30 million people, live with diabetes.
Data shows that in 2019, estimates revealed that 77 million people in India suffered from diabetes, which is expected to rise to 134 million by 2045. But, unfortunately, 57% of these people do not realize that they have diabetes. disease.
Thus, it is important to take care of our lifestyle and food choices to better prevent and manage diabetes. Fruits, including dried fruits such as apricot, are a powerful source of fiber that helps regulate the condition better.
Apricots have a low glycemic index. However, could they still have an impact on blood sugar? This article contains the answers to this question. Keep reading to find out.
Nutrition Facts About Apricots
According to USDAhundred grams of dried apricots contain the following nutrients.
- Energy: 241kCal
- Protein: 3.39g
- Carbohydrates: 62.6g
- Sugar: 53.4g
- Total lipids (fat): 0.51 g
- Fiber: 7.3g
- Potassium: 1160mg
- Beta-carotene: 2160 µg
- Selenium: 2.2 mcg
- Cholesterol: 0mg
Apricot for Diabetes – An Overview
Apricots are a fruit native to Armenia and have been cultivated in many parts of the world for centuries.
They are small orange-colored fruits that resemble plums in size and shape. Apricots are a good source of vitamins and minerals, including vitamins A and C, potassium, and beta-carotene.
Apricots are also low in calories and high in fiber. It helps slow the absorption of sugar into the blood and improve blood sugar control. A medium-sized apricot contains about 1 gram of fiber.
This makes it a good choice for people with diabetes who need to carefully manage their blood sugar. Diabetics can benefit from including apricots as part of a healthy, balanced meal plan.
What does the research say?
Apricots contain pectin. Pectin is a fiber which according to this to study slows the absorption of sugar into the blood. Plus, apricots are a good source of antioxidants. Therefore, it can help reduce inflammation in the body and thus reduce the risk of chronic diseases such as diabetes.
Flavonoids are an example of an antioxidant that may be helpful for people with diabetes. Research shows that flavonoids are a group of polyphenol antioxidants.
These can improve insulin sensitivity and lower blood sugar levels in people with diabetes. Other studies found that people who eat a diet high in flavonoids have a lower risk of developing type 2 diabetes.
Apricots also contain vitamins C and E and minerals such as zinc and selenium. Research shows that vitamin C can help improve insulin sensitivity in people with diabetes. Vitamin E may also help reduce the risk of complications, especially in people with type 2 diabetes.
Note from The Fitness Freak
Eating apricots in moderation is generally safe for people with diabetes. Apricots are a good source of fiber, vitamins and minerals and contain a small amount of carbohydrates. However, it is essential to remember that all carbohydrates, including those found in apricots, can affect blood sugar levels. Therefore, it is essential to monitor your blood sugar and contact your health care provider to discuss any dietary changes.
Glycemic index of apricots
One of the main benefits of apricots for people with diabetes is their low glycemic index (GI). Apricots have a GI of around 35. Studies show that low GI foods are absorbed more slowly. Therefore, it can help regulate blood sugar levels avoiding any sudden spikes.
The glycemic index (GI) of apricots can vary depending on several factors. Like the specific variety, how ripe it is, and how it’s prepared. However, apricots have a low to moderate GI.
Here is the average glycemic index of some common apricot varieties:
- Fresh apricots: GI of 31-40 (low to moderate)
- Dried apricots: GI of 40-60 (low to moderate)
Dried apricots tend to have a higher GI due to their higher sugar content and lower water content when dehydrated.
It is also important to note that the glycemic index is only one factor to consider when it comes to the impact of diet on blood sugar.
The total amount of carbohydrates, fiber, and other nutrients in food also plays a role in its impact on blood sugar and overall health.
Benefits of Apricots for Diabetes
Some of the possible benefits of apricots for people with diabetes include:
Nutrients
Apricots are a good source of essential nutrients, including fiber, vitamins A and C, potassium and iron. These nutrients are essential for overall health and can help manage diabetes.
Rich in fiber
Apricots are a good source of fiber. It can help slow the absorption of sugar into the blood. As a result, it helps improve blood sugar control.
Rich in antioxidants
Apricots are high in antioxidants, which can help protect against oxidative stress and inflammation. However, it is associated with an increased risk of diabetes complications.
low in calories
Apricots are low in calories, which benefits people with diabetes who need to manage their weight.
It is important to note that apricots have potential health benefits for people with diabetes. However, managing blood sugar levels through a healthy diet, regular physical activity and, if necessary, medication remains essential.
Ways to Incorporate Apricots into a Diabetic-Friendly Diet
Apricots can be a healthy and tasty addition to a diabetic-friendly diet. However, it is still essential to consult a health professional or dietitian to determine the right amount of apricots and other fruits to include in your diet.
If you have diabetes, the HealthifyMe app may be your best option. It provides a CGM to track your blood sugar and personalized nutrition recommendations based on your specific needs and goals. Plus, it can help you make healthy choices for your condition.
HealthifyPro Tips for Incorporating Apricots into a Diabetes Diet
- Eat fresh apricots: Fresh apricots are an excellent source of fiber and nutrients. They can be eaten as a snack or added to salads, oatmeal or yogurt.
- Use dried apricots: Dried apricots are a convenient and portable snack. Just be aware that they are higher in sugar and calories than fresh apricots, so it’s important to watch portion sizes.
- Try the apricot puree: You can make your apricot puree by mixing fresh or canned apricots. So you can use it as a spread on toast or as a filling for pancakes or waffles.
- Adding apricots to recipes: You can use apricots in various recipes, such as apricot chicken or apricot bars. Just be sure to keep an eye on the total carb content of the recipe.
Diabetes friendly recipes for people with diabetes
Here are some diabetic-friendly recipes you might enjoy:
Baked Apricot Oatmeal
Combine rolled oats, diced apricots, almond milk, one egg and cinnamon in a baking dish. Bake at 350 degrees Fahrenheit for 25-30 minutes or until top is golden brown.
Grilled Apricots and Chicken Salad
Grill chicken breasts and sliced apricots until chicken is cooked through and apricots are tender. Arrange the chicken and apricots on a bed of greens. Finally, drizzle with olive oil, lemon juice and Dijon mustard.
Apricot Chia Pudding
Mix the chia seeds, diced apricots and unsweetened almond milk. Let the mixture sit in the refrigerator for at least an hour, or overnight, to allow the chia seeds to absorb the liquid and thicken the pudding. Serve the pudding chilled, sprinkled with a pinch of chopped walnuts or grated coconut.
Apricot for Diabetes – Potential Side Effects
Apricots are generally well tolerated and do not cause allergies or side effects in most people. However, if you have diabetes, it is crucial to keep in mind the impact of apricots on your blood sugar.
Additionally, apricots are a good source of fiber and nutrients, but contain natural sugars. They can therefore affect blood sugar if consumed in large quantities or on an empty stomach.
Eating apricots in moderation and in combination with other foods to help slow the release of blood sugar is a good idea.
If you have diabetes, monitoring your blood sugar is essential. Also, watch your carb intake carefully to make sure your blood sugar stays in a healthy range.
Conclusion
Apricots can be a good choice for people with diabetes. They are low glycemic index (GI) foods, which means they do not cause a rapid rise in blood sugar when eaten.
Plus, apricots are a good source of fiber. It can help regulate blood sugar and improve overall blood sugar control. However, it is crucial for people with diabetes to watch their fruit intake and pay attention to portion sizes, as fruit still contains natural sugars. It’s always a good idea to consult a healthcare professional before making any changes to your diet.
Frequently Asked Questions (FAQs)
Q. Can diabetic patients eat apricot?
A. Yes, apricots are a healthy choice for people with diabetes. They are a good source of fiber, vitamins and minerals and have a low glycemic index. This means that they do not cause a rapid rise in blood sugar levels. However, it is still important to watch portion sizes and monitor blood sugar levels after eating apricots or any other fruit.
Q. Does apricot raise blood sugar?
A. Apricots can help control blood sugar because they have a low glycemic index and are a good source of fiber. However, it is essential to note that no single food can control blood sugar on its own. If prescribed, a balanced diet, regular physical activity and medication are necessary to manage diabetes.
Q. How many dried apricots can a diabetic have?
A. There is no specific recommendation on how many apricots a person with diabetes should eat daily. However, it is important to incorporate a variety of fruits into the diet while considering portion sizes. A serving of fruit is usually about 1 cup of fresh fruit or 1/2 cup of dried fruit.
Q. Who should not eat apricots?
A. There is no specific group of people who should not eat apricots. Apricots are a healthy and nutritious food that most people can enjoy as part of a balanced diet. However, if you are allergic to apricots or their ingredients, you should avoid eating them. It’s always a good idea to consult your doctor or healthcare professional if you have any concerns about including specific foods in your diet.
Q. What happens if we eat apricots daily?
A. Eating apricots daily can be a healthy choice because apricots are a good source of nutrients, including fiber, vitamin A, and potassium. However, it is essential to remember that consuming too much of a good thing is an unhealthy option. Additionally, it’s crucial to remember that no single food can provide all of the nutrients your body needs to stay healthy. It is therefore essential to have a varied diet that includes various foods. Also, pay attention to portion sizes. Overeating any food, even healthy, can lead to weight gain and other health problems.
Sources of support
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