Consuming dried fruits reminiscent of dates, apricots, raisins and sultanas might not spike blood sugar in comparison with starchy meals reminiscent of white bread, suggests a research.
“Folks typically fear about sources of sugar, and fruits are one among them. However most fruits, particularly tender fruit, have a low glycemic index and what we’re exhibiting right here is dried fruits even have a decrease glycemic index, so they do not elevate your blood sugar very a lot,” mentioned John Sievenpiper from Toronto’s St. Michael’s Hospital.
“This research finds that folks can use dried fruits as a low glycemic index meals supply to switch larger glycemic index meals. So, as a snack meals, dried fruit goes to be most well-liked to a grain-based cracker or snack,” he added.
The research, revealed within the journal Diet and Diabetes, in contrast the glycemic response of 4 dried fruits — dates, apricots, raisins and sultanas — to white bread in a small group of wholesome individuals.
They discovered that the fruit had a decrease glycemic index and will decrease the glycemic response of white bread by way of displacement of half of the obtainable carbohydrate.
The glycemic index is a means of explaining how totally different carbohydrates have an effect on blood glucose and can assist discover out which meals are finest for folks with diabetes.
Meals excessive on the glycemic index — reminiscent of white bread, most breakfast cereals, potatoes and rice — produce a spike in blood glucose and insulin.
Alternatively, the carbohydrates in low glycemic index meals — together with pasta, beans, lentils and sure complete grains reminiscent of barley and oats — are damaged down extra slowly, and trigger extra average will increase in blood glucose and insulin.
The research additionally steered that there is potential for meals producers to develop low glycemic index meals with reformulations that embrace dried fruits.
Nonetheless, longer and bigger randomised trials might be wanted to substantiate whether or not dried fruits can contribute to sustainable enhancements in glycemic management, and whether or not different dried fruits have the same glycemic index, Sievenpiper said.