It’s not easy to look for diabetes-friendly treats that not only taste good but also maintain your blood sugar levels. Diabetics often struggle with the idea of consuming fruits since they are unsure of how it will affect their sugar levels and apricots are no exception. Apricots are highly beneficial for overall health. But their sweet taste makes diabetics hesitant. So, are apricots good for diabetics?
Apricots are good for diabetics as they have fiber which helps in curbing cravings and prevent overeating. Apricots are also enriched with vitamin A, vitamin C, Potassium, copper, and manganese, which help regulate blood sugar levels. They also have a low glycemic index, ensuring a sustained effect on your blood sugar after your diet.
But is that really possible? Apricot has such a sweet taste. How can it be good for diabetics and beneficial for their overall health? What is the glycemic index, and how does it affect your blood sugar levels? We are about to reveal it all!
Apricots Benefit Diabetics In More Ways Than One
The sweet and delicate flavor of apricots often stops diabetics from consuming the fruit. They are under the impression that the fruit will elevate their blood sugar levels significantly. But this couldn’t be farther than reality.
Indeed, apricots are loaded with nutrients and minerals that make them highly beneficial for one and all, including diabetics. (2) And the sweet taste ensures that the fruit satisfies your craving for something sweet without affecting your blood sugar levels. Sounds ideal, doesn’t it? Here’s why apricots are good for diabetics.
1. Apricots Have A Low Glycemic Index
Glycemic index refers to the relative ranking of carbohydrates present in various food items. It’s determined based on how the food affects your blood sugar levels. (3)
Anything with a glycemic index of more than 55 is detrimental to diabetics, while those food items having low GI value actually prevent blood sugar spikes and hence benefit diabetics. (4)
This is where apricots win!
How Is The Low Glycemic Index Of Apricots Good For Diabetics?
Fresh apricots have a glycemic index of 34, while that of dried is around 30.
Consuming both fresh and dried apricots work well for diabetics as the fruits keep your blood sugar levels sustained following a meal. (5)
Hence it proves to be highly helpful in regulating blood sugar levels.
2. The Fiber In Apricots Controls Blood Sugar Levels
The most significant problem faced by diabetics is the regulation of blood sugar following dietary intake. It’s vital to control this blood sugar spike to prevent complications. Luckily, apricots have enough fiber to make this feasible.
How Does Fiber In Apricots Help In Blood Sugar Regulation?
A cup of sliced fresh apricot comprises around 3g of dietary fiber. And 4.7g of dietary fiber is present in half a cup of dried apricots. Consuming apricots daily can fulfill a significant portion of your fiber requirements.
Dietary fiber slows down the digestion of food in the body. As a result, the release of sugar into the bloodstream is controlled. (6)
Additionally, fiber also enhances the body’s response to insulin which further helps in blood sugar regulation. (7)
3. Vitamin E In Apricots Improves Blood Sugar Levels
The role of vitamin E as an antioxidant is well established. But not many know that it can also help control blood sugar levels in those suffering from type 2 diabetes. (8) And fortunately, vitamin E is found in abundance in apricots.
How Vitamin E In Apricots Improves Blood Sugar Levels?
It has been established via studies that a diet enriched with antioxidants plays a vital role in regulating blood sugar levels.
Half a cup of dried apricots contains around 3mg of vitamin E, contributing to 19% of your recommended daily intake of the vitamin. Similarly, a cup of fresh sliced apricots offers you 1.5mg of the vitamin.
A high dose of vitamin E also improves insulin action while simultaneously reducing fasting plasma insulin. It also decreases inflammatory activity. All of this proves to be highly beneficial for diabetics. (9)
4. Apricots Help With Dietary Restrictions
Most diabetics struggle to control their food intake. It’s recommended that diabetics eat something now and then to prevent their sugar levels from decreasing too drastically.
But how to find something that not only satisfies appetite but also keeps your caloric intake in check. This is where apricots can come to your assistance.
How Do Apricots Help Control Your Caloric Intake?
A single apricot contains merely 17 calories and 4 grams of carbohydrates. At the same time, the fruit provides you with high content of vitamin A, fiber, and many other beneficial nutrients. (10)
The sweet fruit makes you feel full after a few slices and curbs your appetite significantly. Hence, while your blood sugar levels are controlled, you aren’t tempted to eat something unhealthy.
Additionally, there are several ways to consume apricots, which makes it easier for diabetics to make the fruit a part of their diet.
Dried apricots work pretty well as a filling snack. They can also be consumed in combination with nuts and seeds. You can also add chopped apricots to salads.
For those looking for a high fiber salad, quinoa, combined with green onion, chopped dried apricots, and fresh mint, proves to be an excellent choice.
Diabetics can also consume fresh apricots as a snack or make a healthy breakfast with sliced apricots and all-natural almond butter.
This ensures that diabetics do not have to struggle with their temptation and aren’t tempted to cheat on their diet to satisfy cravings.
It’s Time To Make Apricots A Part Of Your Daily Diet!
There’s so much that apricots have to offer. For one thing, they ensure that diabetics don’t get bored of their monotonous diet.
The fruit provides a much-needed sweet taste to their palate. Furthermore, the high content of fiber in apricots keeps you full for a long time.
All the nutrients in the fruit, including vitamin E, A, and others, help in the regulation of blood sugar levels in one way or the other. Hence apricots are undoubtedly one of the best fruits for diabetics.
Do you too have diabetes? Have you tried to include apricots in your daily diet? How did the experience turn out to be? Did you feel a notice a difference in your blood sugar levels? Let us know in the comments below!
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