Six Dry Fruits You Should Definitely Avoid If You Have Diabetes

Consuming dry fruits is not only delicious but also good for your health. But did you know that there are some dry fruits that diabetics should not eat?

While dry fruits are generally healthy, when you have diabetes, you need to check which ones are right for you and consume them in moderation. Because some dry fruits may seem nutritious, their sugar content and glycemic impact can be a big problem.

Figs and dates

Both figs and dates have an alarmingly high sugar percentage. For example, according to research published in the journal Nutrients, some date varieties can contain 70 percent or more of simple sugars like fructose and glucose.

Figs are not good as they contain 50 to 60 percent sugar by weight. When a food has such a high sugar content and a high glycemic index, it becomes a poor choice for someone managing diabetes.

Are dried bananas and banana chips safe to consume?

No, dried bananas are not considered safe to consume in large quantities. Fresh bananas should be consumed in moderation due to their high GI, but dried versions are even higher in calorie density because they are often processed through frying or sugar coating.

This processing leads to the loss of essential nutrients, which makes dried bananas even more harmful for diabetics.

Dried Cherries and Dried Mango

Commercially dried cherries can contain 35 to 40 grams of sugar per serving, and sometimes more if additional sugar is added during processing. Dried mango has more added sugar and displays a higher GI compared to fresh mango.

A study published in the journal Metabolism Open found that fresh mango improved post-meal glucose control more effectively than dried mango. The extra fructose and rapid blood glucose spike make these options harmful for people with diabetes.

What are candied fruits and why are they dangerous for diabetics?

Candied fruits, such as candied oranges or papaya, are basically sweet snacks. They are not simply dried, but are processed, coated in sugar, and stripped of most of their nutritional value. Dietitian Garima Goyal warns that these should never be part of your diabetes-friendly diet.