Diabetes is a disorder that has become almost epidemic in current times; as a result of improper blood sugar level regulation. Its exact cause is still uncertain, but genetics, poor lifestyle, and dietary habits are speculated to be possible causes. Therefore, as of now, the only way to combat diabetes is to make positive lifestyle and dietary changes.
Eating a diet rich in nutrients is essential for overall health and weight management. It is important to note that obesity and being overweight are risk factors for diabetes. Therefore, exercising to burn excess calories and fat is necessary. With the proper lifestyle and diet, one can beat diabetes and improve their overall wellbeing.
Speaking about diet, anything from nature is welcome. However, in the case of diabetes, sweet foods could be a cause of concern. Fruits are nature’s gift and have natural sweetness. Therefore, there arises a question whether fruits are suitable for those with diabetes.
Most fruits being nutrient rich boost your immune system. This is true even for dried fruits. A perfect example of dried fruit is an apricot. Apricots are tasty, nutritious, having tons of vitamins, minerals, and other key micronutrients for a person with diabetes. Moreover, it is also low on the glycemic index.
Nutritional Values of Apricots
Before including apricots in your daily intake, do talk with your nutritionist regarding incorporating this fruit into your weekly menu.
According to USDA, the following nutrient values are present in 100 grams of raw apricots:
- Fibre: 2g
- Water: 86.4g
- Fats: 0.39g
- Calories: 48kcal
- Potassium: 259mg
- Calcium: 13mg
- Zinc: 0.2mg
- Iron: 0.39mg
- Sodium: 1mg
- Magnesium: 10mg
- Selenium: 0.1µg
- Folate: 9µg
- Vitamin A: 96µg
- Vitamin K: 3.3µg
Is Apricot Good for Diabetes?
Every nutritionist recommends people with diabetes to consume foods that are low in GI. Gl ( Glycemic Index) is a scale measuring how quickly a food gives your body glucose. In simple words, the quicker a food supplies sugar to your blood, the higher it is on the glycemic index. So, that means foods high in GI are a big no for your health.
Apricots, the bright orange fruits, are naturally low on GI. So, your body observes slow and steady sugars in its bloodstream. But, is dried apricot good for diabetes? Apricots in dry form are even lower in GI. Thus, dried apricots are way better than fresh apricots. However, both are safe. Therefore, the glycemic index of apricots and their rich nutrient profile make them suitable fruit for diabetes.
Apricots Benefits for Diabetics
Following are the reasons why apricots are good for those with diabetes:
Rich with Fibre for Curbing Cravings
Foods with fibre are digested slowly as the human body needs time to work on the digestive fibres. The increased digestive time is due to digestive enzymes and gut microbiota feeding on the fibres. Thus, this crucial step results in prolonged digestion. If your body has something to feed on, you will not have increased hunger pangs or cravings. As illustrated in this study, high-fibre foods help those with diabetes and Apricots are a perfect source of fibre.
Loads of Antioxidants to Protect Eye and Skin
Flavonoids, antioxidants, and related nutrients protect you against diseases. Antioxidants are a part of flavonoids. And these flavonoids are usually present in plants. Therefore, almost all plant-based foods, like apricots, are rich in flavonoids. Flavonoids improve your overall wellness and keep your immune system stronger. In addition, these phenolic substances fight toxins and help you get rid of them.
Every illness shows a relative side effect on your body. Similarly, diabetes also poses specific side effects. One with diabetes has issues with vision, skin, inflammation, heart, etc. Thus, they have to take measures to ensure that their skin and vision have good health. For this purpose, flavonoids work wonders, as per this study. Flavonoids in apricots that work as antioxidants help your body relieve oxidative stress and inflammation. Ultimately you have improved heart, sight and skin health.
Packed with Moisture to Keep you Hydrated
Polyuria, a common disorder that every person with diabetes observes, causes dehydration. As previously mentioned, the increase in glucose lets the body excrete it through urination. But when this urination happens at frequent intervals, your body faces a crisis. Polyuria loses glucose, minerals and all other essential nutrients. As a result, it leads to dehydration and fatigue. So, you have to take hydrating foods.
Apricots ensure enough moisture in them. Thus, when one consumes it, one feels their thirst quenched. The moisture content of these foods lets you stay hydrated for extended periods. Also, according to a study, reduced moisture intake leads to increased chances of diabetes. Additionally, increased cravings and a desire to eat something sweet are connected with dehydration. So to feel full, curb your sweet cravings and stay safe with diabetes, eat foods with high moisture content such as Apricots.
Good Source of Essential Nutrients for Enhancing your Immunity
Apricots enhance and strengthen your immunity because of vitamin C and other prominent minerals.
Many environmental infections can weaken a person with diabetes. According to a study, although you ensure proper diabetic management, you could still have a vulnerable immune system. So, do include apricots in your intake whenever possible.
Low on Saturated Fats to Burn your Obesity and Overweight
According to a study, saturated fats are bad for health. These fats lead to obesity, cardiovascular issues and weight gain. Fortunately, apricots are almost low to zero with saturated fats. Hence consuming them won’t jeopardise your health.
Good with Natural Sugars to Satiate Sweet Tooth
Few diabetics could have a sweet tooth; and to satisfy their sweet cravings, they may reach out for a quick fix like a chocolate or some mithai. However, precisely at those times, one has to be more careful as not all sweet things are healthy. Those with natural sugars like fruits are definitely healthier as compared to a bar of chocolate. Thus, to satiate that sweet tooth, one can opt for healthier options such as apricots as these fruits are a mix of tangy and sweet and can satiate your appetite preventing you from reaching out for that chocolate bar!
Should People with Diabetes Eat Apricots?
Given below are some of the benefits of eating apricots when with diabetes:
- Vitamins A and C enhance your vision and skin health. Thus, people with diabetes are at lower risk of skin and eye issues if they regularly incorporate apricots into their food plan.
- Antioxidants and other flavonoids aid in diabetes management. These phenolic substances make your body observe anti-inflammation and promote insulin sensitivity.
- The nutrient-loaded apricots help you with infections and viruses that prevail in the atmosphere. Hence the risk of health deprivation is low.
- Moisture content in apricots helps you stay hydrated, curb your appetite, and protect your liver.
- Being rich in fibre makes the apricot ease digestion and improve your gut health. Also, this leads to suppressing increased appetite.
The HealthifyMe Note
Food plays a significant role in ensuring overall wellness. From helping you stay safe to making you immune to fighting illnesses, food has its significance. Thus, one has to take measures towards a healthy diet. Including fruits in your diet could give your body essential nutrients. Being natural agents of sugars, flavonoids and many nutrients, fruits are essential to consume. Apricots are great agents to help you stay stronger to face diabetes. Be it dry or fresh, to make yourself stronger for diabetes, consume apricots whenever possible.
How Many Apricots to Consume Daily?
A person with diabetes can easily eat 3-4 apricots for wellness. Apart from knowing what to eat, it is also necessary to understand how to eat. When it comes to apricots in any form, try to eat them in the raw form. So please refrain from making jam or jelly out of them. HealthifyPro 2.0 is a unique app designed to meet your health needs. The app comes with all features to ensure your fitness and wellness. It can partner with you in managing your health condition properly.
As the age-old saying goes, health is wealth. A healthy life surely helps you stay fulfilled. Although diabetes can occur without any precise reason, you can still lead a happy life with proper modifications to your routine. To lessen the risks of diabetes, one must eat foods low on the glycemic index and fats. Moreover, one should regularly engage in physical activities and workouts to balance energy consumed and expended.
The Research Sources
1. USDA Food and Nutrient Database for Dietary Studies, 1.0. 2004. Beltsville, MD: Agricultural Research Service, Food Surveys Research Group.
2. Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. Doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907.
3. Ullah A, Munir S, Badshah SL, Khan N, Ghani L, Poulson BG, Emwas AH, Jaremko M. Important Flavonoids and Their Role as a Therapeutic Agent. Molecules. 2020 Nov 11;25(22):5243. Doi: 10.3390/molecules25225243. PMID: 33187049; PMCID: PMC7697716.
4. Johnson EC, Bardis CN, Jansen LT, Adams JD, Kirkland TW, Kavouras SA. Reduced water intake deteriorates glucose regulation in patients with type 2 diabetes. Nutr Res. 2017 Jul;43:25-32. doi: 10.1016/j.nutres.2017.05.004. Epub 2017 May 17. PMID: 28739050.
5. National Center for Immunization and Respiratory Diseases
6. Martha Nolte Kennedy MD, Marlene Bedrich RN, MS, CDE, Linda White Gray RD, CDE, Lisa Kroon PharmD, CDE, Marina Demetsky, LVN, The Joseph Drown Foundation, Robert and Michelle Friend, The, Koret Foundation, The Bernard Osher Foundation, Elana Weinstein, Will Weinstein