Are dried figs good for diabetics?

Question

My father has been managing diabetes for several years now, and we’re always looking for healthy snacks that won’t cause a spike in blood sugar levels. Recently, I came across dried figs, which seem to be a nutritious option, but I’m unsure about their suitability for diabetics. Are dried figs good for diabetics, and how can they be included safely in a diabetic-friendly diet?

From what I’ve read, dried figs are high in dietary fiber, which helps slow down the absorption of sugar in the bloodstream. This makes them a potentially good option for diabetics. But at the same time, they’re naturally sweet and contain a significant amount of natural sugars. Does this mean they should be eaten only in small quantities to avoid raising blood glucose levels?

I’m also curious about the portion size. How many dried figs can a diabetic safely consume in a day? Should they be eaten as a standalone snack, or is it better to pair them with other foods like nuts to balance their sugar content?

I’ve heard that soaking dried figs overnight can make them easier to digest and reduce their glycemic impact. Is there any truth to this, or does soaking only make them softer? Are there other ways to prepare or consume figs that make them more suitable for people with diabetes?

Another concern I have is whether dried figs provide additional benefits for diabetics beyond just their fiber content. Do they help with other complications of diabetes, like digestion issues, or improve overall energy levels?

If anyone with diabetes has tried including dried figs in their diet, I’d love to know about your experience. Did they help manage blood sugar levels, or did you notice any adverse effects? Are there specific tips or precautions to keep in mind when eating them?

Dr Sujal Patil · Accepted Answer

Figs are a nutrient-dense fruit with a variety of health benefits. Here's a breakdown of their nutrition and how they can contribute to your overall health:

Nutritional Value:
Fiber: Figs are high in dietary fiber, with about 1.5 to 2 grams of fiber per medium-sized fresh fig (about 50 grams). This fiber supports digestion, promotes regular bowel movements, and can help prevent constipation. It also supports a healthy gut microbiome, which is essential for overall health.
Natural Sugars: While figs are rich in natural sugars, which contribute to their sweetness, they are relatively low in calories. One medium fresh fig has approximately 40-50 calories, making them a nutritious snack. However, due to their sugar content, they should be consumed in moderation, especially for those managing their blood sugar levels or aiming for weight loss.
Mineral Content:
Calcium: Figs are a good source of calcium (about 18-20 mg per medium-sized fresh fig), which is essential for bone health and muscle function. For those who are lactose intolerant or vegetarian, figs can serve as a good alternative source of calcium.
Potassium: With about 116 mg of potassium per fig, figs help in regulating blood pressure, promoting heart health, and maintaining fluid balance in the body.
Magnesium: Figs provide around 10-12 mg of magnesium, which supports muscle and nerve function, bone health, and cardiovascular health.
Vitamins and Iron:
Vitamin C: While figs are not a significant source of vitamin C, they do contain some. However, they are more beneficial for their antioxidant content, which helps combat oxidative stress and supports skin health.
Iron: Figs contain small amounts of iron, about 0.2-0.3 mg per fig. Though not a primary source of iron, they can contribute to overall iron intake and may be beneficial for those at risk of anemia, especially when paired with other iron-rich foods.
Dried vs. Fresh Figs:
Fresh Figs: These are the best option for retaining the highest nutritional content, especially vitamins and antioxidants, which are more susceptible to degradation during the drying process.
Dried Figs: Dried figs are more concentrated in calories and nutrients, including fiber, calcium, and iron. However, they are also higher in sugars and calories, so moderation is key. Soaking dried figs overnight can help enhance their digestibility and make them easier on the stomach.

Are dried figs good for diabetics? - #10484

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