Apricots improve digestion, keep the body hydrated and protect the liver. But are apricots good for diabetics? How many apricots can sugar patients have? Apricot glycemic index?
Packed with fibre, apricot is a great addition to your diet to help fight a wide range of diseases. Hydrating in nature, they can be awesome snacks for those hunger pangs in between meals and as a wonderful substitute for peaches and plums, to change your routine. But is apricot good for diabetes? What are the benefits of apricots of diabetes? How much GI does apricot have? This article will give you an in depth insight into the above-mentioned questions.
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Apricot (Prunus armeniaca) is closely related to peaches, almonds, plums and cherries. It’s one of the healthiest fruits with multiple benefits. These include promoting eye health, helping with diabetes, ensuing heart health and weight management, among others.
Apricot: Nutritional Profile
Around 4 apricots are sufficient to cover your daily requirement of Vitamin A, Vitamin C, Vitamin E and Potassium. Just 2 fresh apricots (70 grams) contain 34 calories, 8 grams of carbs, a gram of protein, 0.27 grams of fat and 1.5 grams fiber.
100 grams of apricots contain the following nutrition:
| Total Fat: 0.5 g |
| Saturated Fat 0 g |
| Polyunsaturated Fat: 0.1 g |
| Monounsaturated Fat: 0.1 g |
| Cholesterol: 0 mg |
| Sodium: 10 mg |
| Potassium: 1162 mg |
| Total Carbohydrates: 63 g |
| Dietary Fiber: 7.3 g |
| Sugars: 53 g |
| Protein: 3.4 g |
| Vitamin A: 72% |
| Vitamin C: 1.7% |
| Calcium: 4.2% |
| Iron: 15% |
They also include rich antioxidants such as beta carotene, lutein and zeaxanthin. With a Glycemic Index (GI) of only 32, dried apricots too are wonderful for diabetics.
Advantages of Apricot For Diabetes
- Loaded with antioxidants
- Boosts immunity
- Good for skin
- improves gut health
- Keeps you hydrated
- Protects the liver
- Good for sight
Apricots are rich in flavonoids like catechin, quercetin and chlorogenic acids, antioxidants that protect against inflammation and related illnesses, whilst lowering the risk for obesity, diabetes, and heart disease.
Ways To Consume Apricot For Diabetes
- Eat them raw as a snack
- Add them to fruit salads and smoothies
- Add them to your cheese platter. Gouda pairs well with apricots.
- Make apricot jams, preserves and salsas for your tacos
- Add it to your yoghurt and granola mix for a delicious and quick breakfast
Best Time To Consume Apricot For Diabetes
Low in calories, apricots are great for diabetics and can be consumed at any time of the day. A diabetic can consume apricots during the evening or night as a topping over food. You can garnish them and use it as a topping over cereals and salads.
Risks of Over Consuming Apricot For Diabetes
Eating too many apricots can lead to weight gain and other health problems. For those with diabetes, too many apricots can lead to blood sugar levels spiralling, gas, bloating and constipation, among other things. In extreme cases, it can lead to low blood pressure, fever, headaches and insomnia. One can use the Phable Care App to consult India’s leading diabetologists.
Other Health Benefits of Apricot
1. Hydrating:
One cup (165 grams) of fresh apricots provide almost 2/3 cup of water. Apricots can help you meet your daily water intake requirement.
2. Promotes Gut Health:
Apricots are rich in soluble fibre which is vital for supporting healthy blood sugar levels and cholesterol.
3. Promotes Skin Health:
Its antioxidants help reduce skin damage and its Vitamins C and E may help protect the skin from UV damage and environmental pollutants etc.
4. Essential For Eye Health:
Vitamin A and E play a vital role in preventing night blindness and oxidative stress.
Don’t Have Time To Read?
- With a low Glycemic Index of 32, apricots have tremendous health benefits for diabetics, who can consume it daily.
- Rich in vitamins and nutrients, apricots help in maintaining healthy blood sugar levels, better skin and eye health, and improved gut health and hydration.
- They are best consumed raw to avoid extra calories and for being full for longer.
- One must not consume more than 3-4 apricots a day. Overconsumption can lead to unwanted weight gain and health complications.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
YES, apricots are a great addition to a diet plan for diabetes. With a low glycemic index of 32, they have tremendous health benefits. The recommended portion is 3 to 4 apricots a day. Diabetics must avoid canned fruits as that may spike up blood sugar levels.
One cup of apricot contains 14.5 gram of naturally occurring sugar. Only high when eaten excessively is the sugar content high enough to spiral blood sugar levels. A small portion size is the key when consuming fruits/dried fruits.
NO, when eaten in the right proportion, dried apricots will not spike your blood sugar levels and are generally considered safe for diabetics. In case you’re unsure, you may consult your doctor/nutritionist.
One can easily consume 3-4 apricots daily. More than this may lead to weight gain and health issues such as diarrhoea, gas, nauseousness and increased blood sugar levels for diabetics.
Dried apricots have a high sugar and calorie content, leading to unwanted issues when consumed in excess. Moderation is the key to leading a healthy life.