Benefits of Dry Fruits and Nuts for Diabetics
                     Benefits of 
Dry Fruits and 
Nuts for 
Diabetics
Dry fruits, also called dehydrated fruits, are rich in a large number of essential 
vitamins, proteins, dietary fibers, minerals, unsaturated fatty acids, and much 
more. They are also popular because of their longer shelf life, wholesome value, 
and great taste.
Though dry fruits are popular worldwide, many people are ignorant about whether 
diabetic people can consume it. The answer is an obvious yes. As per various 
studies, even diabetic patients can eat dry fruits as they have a low Glycemic 
Index (GI).
Why are dry fruits and nuts useful for diabetes?
For diabetic patients, some types of dry fruits can offer numerous health benefits. 
For instance, almonds are known to reduce the risk of heart disease in nuts and 
serve a range of essential functions, like sustaining cell growth and protecting 
various vital organs, including the heart.
However, diabetic patients should take care to avoid consuming salted nuts and 
watch their sugar intake to prevent blood sugar spikes.
Which are the 
best dry 
fruits for 
diabetic 
patients?
01
Walnuts
Though walnuts are rich in calories, a study conducted by BMJ Open Diabetes 
Research & Care states that they do not affect our body weight or composition 
considerably. On the other hand, a diet enriched with walnuts can improve the 
ratio of HDL to LDL cholesterol without negatively impacting body composition.
Besides, since walnuts are rich in fibre, good fats, and protein, they manage 
hunger and blood sugar and aid weight loss. The alpha-lipoic acid present in 
walnuts helps reduce inflammation, which is connected to diabetes, Alzheimer’s 
disease, and heart disease. 
02
Pistachios
Though pistachios are energy-dense, they have beneficial quantities of fiber and 
beneficial fats as well. They can also improve the ratio of HDL to LDL cholesterol 
and lower triglyceride levels, which point to better heart health.
Since they are rich in protein, fibre, and good fats, they can keep one stay fuller 
without being hungry for longer. They also help improve blood sugar in diabetic 
patients. 
03
Peanuts
A rich source of protein and fibre, peanuts are a diabetes-friendly snack with a low 
glycemic index. They also aid weight loss and help obese females who are at a 
higher risk of developing type 2 diabetes. Adding a handful of peanuts to the diet 
can reduce the risk of heart disease, manage blood sugar levels, and control 
appetite.
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