(NewsNation) — Consuming a portion of dried fruits has been linked to a lower risk of type 2 diabetes in a new study published in the scientific journal Nutrition and Metabolism.
Researchers looked at the effects of dried prunes, dried apricots and raisins in the hopes of resolving conflicting evidence regarding their value for people hoping to keep their blood sugar levels under control, due to the fruits’ concentrated amounts of sugar.
The study found that increasing dried fruit intake by just 1.3 pieces daily may lower the risk of type 2 diabetes by up to 60.8%.
Dried fruit is essentially fresh fruit that has been dehydrated, allowing it to retain most of its vitamins, minerals and fiber while also extending its shelf life. When compared by equivalent weights, dried fruits actually have a comparable sugar content to fresh fruit.
The authors of the recent study say the vitamins and minerals in dried fruit, including magnesium, potassium, and calcium, could help explain why they would be beneficial for lowering risk of type 2 diabetes. Research suggests that these nutrients may affect blood sugar regulation. The carotenoids present in dried fruits also have antioxidant attributes that may help lower a person’s risk of developing diabetes.
Certain dried fruits, like prunes, have a low glycemic index, meaning they cause a slower rise in blood sugar compared to other carbohydrate-rich foods. This helps better blood sugar management and, therefore, reduces the risk of diabetes.
However, it is important to keep an eye on whether the dried fruits you are consuming have any added sugar.
“People with any type of diabetes can enjoy dried fruit if they want to,” Mary Ellen Phipps, MPH, RDN, told Verywell. “But it’s important to be aware of portion size and whether or not additional added sugar has been added to the dried fruit. Opt for dried fruit that has no added sugar, and pair it with higher fiber and protein foods.”
