Key TakeawaysYou may not have to avoid dried fruit if you are at risk for developing type 2 diabetes.A recent study suggested that eating just 1.2 pieces of dried fruit per day may be linked to a 60% risk reduction, but more quality research is needed to confirm the benefits.When choosing dried fruit, go for those without added sugar and be mindful of portion sizes.

Key Takeaways

You may not have to avoid dried fruit if you are at risk for developing type 2 diabetes.A recent study suggested that eating just 1.2 pieces of dried fruit per day may be linked to a 60% risk reduction, but more quality research is needed to confirm the benefits.When choosing dried fruit, go for those without added sugar and be mindful of portion sizes.

While experts have long touted the fiber content of dried fruit as a health benefit, others have noted the concentrated sugar as being a potential pitfall.That means most people with type 2 diabetes have been encouraged to stay away.

That could be changing. Using genetic information, questionnaires, and other data, researchers have determined eating a serving of dried fruit daily might actually reduce diabetes risk.

Study: Dried Fruit Can Fill Nutrition Gaps And Improve Diet Quality

Is Dried Fruit Linked to Diabetes?

To evaluate whether dried fruit intake could be linked totype 2 diabetes risk, researchers analyzed genome-wide association study (GWAS) data based on U.K. Biobank samples from about 500,000 people. Some had type 2 diabetes and some did not. This information included genetic variants that could influence whether a person is more likely to eat dried fruit.

The participants responded to food intake questionnaires, which allowed researchers to identify the number of dried fruits each reported consuming daily. For the purposes of the questionnaire, one prune, a single apricot, and 10 raisins were all considered one portion of dried fruit.

Taylor Wallace, PhD, CEO at Think Healthy Group and an adjunct nutrition professor at Tufts University, told Verywell that the evidence supporting a higher fruit intake as being beneficial for reducing type 2 diabetes is already relatively strong. Wallace is the lead author of a comprehensive narrative review on the subject that was published in 2020.

“I think this study just reinforces what we already know using a different methodological approach,” said Wallace.

Eating Fruit When You Have Diabetes

Why Dried Fruit May Help Lower Diabetes Risk

Dried fruits are essentiallyfresh fruitsthat have had most of their water content removed through various drying processes. The dehydration method not only extends the shelf life of the fruit but also concentrates its flavors and nutrients. Despite their reduced size, dried fruits retain most of the vitamins, minerals, and fiber found in their fresh counterparts, making them a convenient and healthy snack option.

The authors of the recent study say the vitamins and minerals in dried fruit, includingmagnesium,potassium, andcalcium, could help explain why they’d be beneficial for lowering type 2 diabetes risk. Research suggests that these nutrients may affectblood sugar regulation. The carotenoids present in dried fruits also haveantioxidantattributes that may help lower a person’s risk of developing diabetes.

Many dried fruits are packed with antioxidants, such aspolyphenols, which can reduceoxidative stress and inflammationin the body. These properties can improveinsulin sensitivityand overall metabolic health, contributing to a lower risk of developing diabetes.

Certain dried fruits, such asprunes, have a lowglycemic index. This means that they cause a slower rise in blood sugar compared to other carbohydrate-rich foods, supporting better blood sugar management and, therefore, reducing the risk of diabetes.

Are Fresh or Frozen Vegetables More Nutritious?

How to Include Dried Fruit in a Diabetes-Friendly Diet

“People with any type of diabetes can enjoy dried fruit if they want to,”Mary Ellen Phipps, MPH, RDN, told Verywell. “But it’s important to be aware of portion size and whether or not additional added sugar has been added to the dried fruit. Opt for dried fruit that has no added sugar, and pair it with higher fiber and protein foods.”

A portion size of dried fruit is generally considered to be about 1/4 cup. Here are four examples of common fruits and what’s considered to be one portion:

There are many ways to include dried fruit in your diet if you have or are at risk for type 2 diabetes:

If you’re making lifestyle changes as part of a type 2 diabetes management or prediabetes prevention plan and you’re not sure how to enjoy dried fruit as part of your diet, talk to your primary care provider or a certified diabetes educator. They can provide nutritional guidance that is tailored to your needs and preferences and will help you meet your health goals.

What This Means for YouHaving a serving of dried fruit daily may help lower your risk of type 2 diabetes, but more research is needed to confirm the benefits. If you’re not sure how to include dried fruit in adiabetes-friendly diet, talk to your primary care provider or a diabetes educator.

What This Means for You

Having a serving of dried fruit daily may help lower your risk of type 2 diabetes, but more research is needed to confirm the benefits. If you’re not sure how to include dried fruit in adiabetes-friendly diet, talk to your primary care provider or a diabetes educator.

3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Guan J, Liu T, Yang K, Chen H.Dried fruit intake and lower risk of type 2 diabetes: a two-sample Mendelian randomization study.Nutr Metab (Lond). 2024;21(1):46. doi:10.1186/s12986-024-00813-zWallace TC, Bailey RL, Blumberg JB, et al.Fruits, vegetables, and health: a comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake.Crit Rev Food Sci Nutr.2020;60(13):2174-2211. doi:10.1080/10408398.2019.1632258Weickert MO, Pfeiffer AFH.Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes.J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008

3 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Guan J, Liu T, Yang K, Chen H.Dried fruit intake and lower risk of type 2 diabetes: a two-sample Mendelian randomization study.Nutr Metab (Lond). 2024;21(1):46. doi:10.1186/s12986-024-00813-zWallace TC, Bailey RL, Blumberg JB, et al.Fruits, vegetables, and health: a comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake.Crit Rev Food Sci Nutr.2020;60(13):2174-2211. doi:10.1080/10408398.2019.1632258Weickert MO, Pfeiffer AFH.Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes.J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Guan J, Liu T, Yang K, Chen H.Dried fruit intake and lower risk of type 2 diabetes: a two-sample Mendelian randomization study.Nutr Metab (Lond). 2024;21(1):46. doi:10.1186/s12986-024-00813-zWallace TC, Bailey RL, Blumberg JB, et al.Fruits, vegetables, and health: a comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake.Crit Rev Food Sci Nutr.2020;60(13):2174-2211. doi:10.1080/10408398.2019.1632258Weickert MO, Pfeiffer AFH.Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes.J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008

Guan J, Liu T, Yang K, Chen H.Dried fruit intake and lower risk of type 2 diabetes: a two-sample Mendelian randomization study.Nutr Metab (Lond). 2024;21(1):46. doi:10.1186/s12986-024-00813-z

Wallace TC, Bailey RL, Blumberg JB, et al.Fruits, vegetables, and health: a comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake.Crit Rev Food Sci Nutr.2020;60(13):2174-2211. doi:10.1080/10408398.2019.1632258

Weickert MO, Pfeiffer AFH.Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes.J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008

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