“Controlling diabetes is down to a change in lifestyle and healthy eating habits. Dry Fruits are superfoods that can help such patients get diabetes under control and boost immunity. We list such dry fruits for diabetic patients that everyone needs to make a part of their diet.”

In India, more than 72 million people are diagnosed with diabetes according to the International Diabetes Federation, and this number is on a continuous rise. Diabetes is a condition that can be caused by numerous factors or simply passed down through family genetics. If not taken care of, this could easily be passed down to your offspring and the future generation in general.

Diabetes can be controlled with a change to a more active lifestyle with healthy eating habits, regular exercise, and supplements upon consultation with your doctor. Controlling diabetes is entirely up to your hand and you can successfully do it simply:

• Embrace an active lifestyle
• Follow healthy eating habits
• Try not to stress much
• Always give your body the complete nutrition

Healthy eating is probably the most important factor in getting diabetes under control as it lowers down blood sugar level. Nearly 80% of your good health depends on healthy eating habits. If you eat healthily, then you are sure to remain healthy. Among various healthy foods, none quite can have a major effect in your battle against diabetes, like - Dry Fruits. These delicious and crunchy edibles are packed with essential nutrients that boost your body immunity and help you overcome the effects and control diabetes much better.

Through this blog, we will explain the various dry fruits for diabetic patients that you can add to your diet for healthier body functionality.

In India, more than 72 million people are diagnosed with diabetes according to the International Diabetes Federation, and this number is on a continuous rise. Diabetes is a condition that can be caused by numerous factors or simply passed down through family genetics. If not taken care of, this could easily be passed down to your offspring and the future generation in general.

Diabetes can be controlled with a change to a more active lifestyle with healthy eating habits, regular exercise, and supplements upon consultation with your doctor. Controlling diabetes is entirely up to your hand and you can successfully do it simply:

• Embrace an active lifestyle
• Follow healthy eating habits
• Try not to stress much
• Always give your body the complete nutrition

Healthy eating is probably the most important factor in getting diabetes under control as it lowers down blood sugar level. Nearly 80% of your good health depends on healthy eating habits. If you eat healthily, then you are sure to remain healthy. Among various healthy foods, none quite can have a major effect in your battle against diabetes, like - Dry Fruits. These delicious and crunchy edibles are packed with essential nutrients that boost your body immunity and help you overcome the effects and control diabetes much better.

Through this blog, we will explain the various dry fruits for diabetic patients that you can add to your diet for healthier body functionality.

Diabetes is a disease or rather a condition that occurs when the blood glucose or sugar level is too high in the human body. Blood Glucose is the main source of energy in the human body. A hormone called insulin, processed by the pancreas, helps break down blood glucose from the food you eat into energy to be passed on to your body cells. There are a variety of diabetes like - type 1 diabetes, type 2 diabetes, prediabetes, gestational diabetes, with each representing different stages of diabetic elements.

Factors that are responsible for a person getting diagnosed with diabetes;

• Inactive lifestyle
• Obesity
• Family history of diabetes
• High cholesterol
• High blood pressure
• Too much eating of processed foods & trans fat
• Less eating of fruits, vegetables, nuts, seeds, etc.
• Alcohol & Tobacco usage

Eating too much sugar or salt

How can dry fruits for diabetic patients help in diabetes reversal?

Dry fruits are something that even doctors recommend to diabetic patients, and why not? Dry fruits boast a nutrient profile that can help control the factors that contribute to the diagnosis of diabetes. Various dry fruits can aid you in weight loss, lowering bad cholesterol, blood sugar level, stress, etc. which are highly beneficial in your fight against diabetes.

What is the recommended intake of dry fruits for diabetic patients?

The nutritionist recommended edibles for controlling diabetes is to have a balanced meal consisting of dry fruits and food without any glycaemic index.

The recommended food and dry fruits for controlling diabetes with their intake value are- almonds (8-10 almonds per day), walnuts (3 walnuts per day), dates (1 or 2 upon doctor recommendation), peanuts (one spoon), macadamia nuts along with all of the seeds like hemp, flax, chia, sunflower, etc.

In addition to dry fruits, it is important you maintain a balanced meal that is full of fruits and green vegetables. It is also vital you try to avoid fast foods and processed meals in general.

Dry fruits for diabetes reversal

Among the large group of dry fruits family, the major dry fruits that can help diabetic patients in their battle against diabetes are some of them without glycaemic index, that is also heart-friendly and rich in monounsaturated and polyunsaturated fatty acids. Those types of dry fruits are:

1. Walnuts (Akhrot)

Nutty, crunchy, delicious, but more importantly, rich in essential nutrients like protein, fiber, and omega-3 fatty acids. Omega-3 fatty acids are essential in promoting a healthy heart with decreased risk of heart diseases like strokes, etc.

What makes walnuts a great ally in controlling diabetes is it being rich in alpha-lipoic acid (ALA) which helps reduce inflammation. Inflammation is one of the root causes of type-2 diabetes and eating walnuts could prove to be really helpful for diabetic patients. Walnuts for diabetic patients is one dry fruit that doctors recommend the most.

Are there any risks to eating Walnuts for diabetic patients?

Walnuts are pretty much a healthy choice in addition to the diet of the diabetic patient. Speaking about if they could have any side effects on eating them is not overtly related to the diagnosis of diabetes at all. Their primary side effects remain in their high fiber content which could lead to stomach and gastrointestinal issues if they are overeaten than recommended intake by nutritionists. People with weak teeth are also insisted on avoiding walnuts as these dry fruits are a bit hard to chew and slower to digest.

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2. Almonds (Badam)

There’s not an Indian household that doesn’t know the many benefits of almonds. Besides being a great food for boosting neuron system functionality, almonds are known to have zero cholesterol that helps lower bad cholesterol (LDL) in the body while raising good cholesterol (HDL). This is helpful in promoting a healthy heart and reducing the risks of heart diseases. Almonds are also helpful in lowering blood sugar levels of the body as well.

Almonds are also rich in magnesium which helps soothe the nervous system and get blood pressure in control. Almonds are one of the most recommended dry fruits for diabetic patients all around.

Are there any risks to eating Almonds for diabetic patients?

Once again, eating almonds possess no risk necessary to affect diabetic elements but if you plan on eating almonds with the goal to lose weight then you might need to be wary of its calories and fat percentage. Almonds are quite high in calories that could, on the contrary lead to weight gain upon overeating. It is recommended that you do not eat any more than a handful of almonds every day if you plan to lose weight.

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3. Dates (Khajoor)

We totally understand how hard it is to get over the cravings of eating something sweet, especially for diabetic patients. White processed sugar could prove to be lethal for your blood sugar levels so people diagnosed with diabetes are recommended to avoid them altogether. But the best thing about Dates - a dry fruit for diabetic patients, is a form of natural sugar that could prove to be a great alternative to sugar.

Dates are a great source of vitamins like Vitamin B1, B2, B3, B5 along with Vitamin A and C. Dates are also rich in iron and magnesium with high fiber content that helps in healthy digestion and smoother bowel movements.

Are there any risks to eating Dates for diabetic patients?

Dates may be sugary to eat but they are healthy forms of sugar. Rest assured, it doesn’t mean that they don’t carry a similar amount of calories as normal sugar. Dates being high in sugar could lead to weight gain upon overeating them. Dates are also high in carbs that could lead to stomach issues like bloating, rash, diarrhea, etc. It is important that you recommend your doctor about your daily dates intake if you wish to add it to your diabetic-control diet.

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4. Pistachios (Pista)

Pistachios or Pista are a more crunchy and salty form of dry fruits that are also highly beneficial in treating diabetes. Pista is rich in fiber, monounsaturated fats, high protein, complex carbohydrates along with essential vitamins and minerals. They are helpful in reducing inflammation due to them being rich in phytosterols.

What makes Pista a great choice for diabetic patients is that they are rich in monounsaturated fats which are beneficial in providing an all-around control of high blood pressure, high sugar levels, and improving the cardiovascular performance of the human body. Pista is a great addition to the diet in order to control the various factors that are result in diabetes.

Are there any risks to eating Pista for diabetic patients?

The primary drawback of Pista remains in the number of sodium components present in them. Although they are helpful in controlling blood pressure and blood sugar levels, overeating them could raise your sodium levels and intake which could instead have a negative effect on your body instead. Pista is more meant to be used simply as a garnishing agent in your meals to add flavors and taste, rather than being eaten as raw snacks. For the latter, it is recommended you consult your doctor or nutritionist.

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5. Peanuts

Peanuts are another crunchy and delicious edible with a low glycemic index of just 14 and GL of 1. They are one of the most widely preferred snacking options for diabetic patients that can be helpful in lowering cholesterol and blood sugar levels. Peanuts are also a great source of protein, fiber that help in the growth of muscles and better functionality of the nervous system along with promoting a healthy gut system.

Are there any side effects of eating Peanuts every day?

Peanuts are quite high in fat and calories that could lead to weight gain if you tend to overeat them. If you are eating salted peanuts then their high sodium content could also raise your blood pressure levels if you overeat them. Peanuts lack the fat content of omega-3 fatty acids but rather consist of omega-6 which could lead to an imbalance of both fatty acids thus resulting in increased inflammation.

Conclusion

Diabetes is on a continuous rise in India and it is important that we control them right now. The battle against diabetes doesn’t start with supplements or medicines but rather making a choice. Making a choice to eat healthy for a healthy body, and dry fruits are the best choice to make a part of your diet in your quest to control diabetes.

Frequently Asked Question (FAQs) about dry fruits for diabetic patients