Dried fruits are beneficial for blood sugar control: Research reveals how they reduce the risk of blood sugar fluctuations.

Dietary Recommendations for People with High Blood Sugar

Eat More Dried Fruits:Dried fruits are made from fresh fruit and are commonly eaten, such as raisins, dried persimmons, red dates, and lotus seeds.

Medical research has shown that eating more dried fruits has a positive effect on preventing type 2 diabetes. Researchers at the Harvard School of Public Health conducted an 18-year follow-up study on 84,000 women aged 35 to 60. At the start of the study, they had no history of diabetes, cardiovascular disease, or cancer, but during the study period, approximately 4,000 women developed type 2 diabetes (also known as adult-onset diabetes, which is mainly caused by a relative lack of insulin or its ineffective use; patients usually develop the disease after age 35 to 40. It is generally believed that high-fat foods increase the risk of obesity and type 2 diabetes).

Researchers, after analyzing various survey results, found that women who ate a handful of dried fruit more than five times a week had a 30% lower risk of developing type 2 diabetes than those who rarely or never ate dried fruit. Women who ate at least one tablespoon of peanut butter more than five times a week also had a 20% lower incidence of type 2 diabetes.

While dried fruit is a high-fat food, most of its fat is unsaturated. Consuming it not only does not contribute to type 2 diabetes but can also have beneficial effects on insulin sensitivity. Furthermore, dried fruit is rich in fiber and protein, which can promote insulin and glucose balance.

Therefore, diabetic patients should disregard the misconception that dried fruit is a high-fat food that easily leads to obesity and type 2 diabetes and should eat more dried fruit in moderation.