Islamabad( The COW News Digital)Many people assume that dried fruits are as healthy as fresh fruits, but when it comes to blood sugar management, the difference is significant.
When a fruit is dried, most of its water content is removed while the natural sugar (fructose) remains intact, becoming more concentrated. As a result, dried fruits contain much higher sugar content per 100 grams compared to their fresh counterparts.
Although the glycemic index (GI) of dried fruits is often similar to fresh fruits, their glycemic load (GL) increases due to the concentrated sugars. This means eating larger quantities of dried fruits can cause a quicker spike in blood sugar levels.
However, in small portions, certain dried fruits can still provide health benefits without drastically affecting glucose. For instance, dried apricots, prunes, and dried apples are rich in fiber, potassium, and antioxidants, which can help slow down sugar absorption. Similarly, consuming a small amount of raisins — about 1–2 tablespoons — especially when paired with meals, is unlikely to cause severe blood sugar spikes.
Nutritionists recommend consuming dried fruits in moderation, ideally just 1–2 tablespoons at a time. Pairing them with protein or healthy fats, such as yogurt, nuts, or oats, can further slow down sugar absorption and reduce the risk of glucose surges.
While dried fruits can be a healthier alternative to sweets or sugary drinks, fresh fruits remain the safer and more balanced option for maintaining steady blood sugar levels.
