Fresh fruit is rich in nutrients, fiber, and antioxidants, which help reduce inflammation and benefit health. It is recommended for individuals with diabetes. Similarly, dried fruit also provides fiber, micronutrients, and antioxidant compounds. Fiber helps slow the absorption of sugar into the bloodstream, limiting sudden blood sugar fluctuations.

Dried fruit also contains potassium, magnesium, iron, and antioxidant polyphenols, which contribute to cell protection, improve insulin sensitivity, and support blood sugar control.

However, according to Eating Well, dried fruit often undergoes processing and may have added sugar or sweeteners. During drying, most of the water is removed, making the natural sugars more concentrated. Therefore, a small amount of dried fruit can contain a sugar content equivalent to or higher than fresh fruit. For instance, 100 g of raisins contain significantly more carbohydrates than 100 g of fresh grapes, which can cause blood sugar to rise rapidly.

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The high water content in fresh fruit slows digestion and dilutes natural sugars, preventing sudden blood sugar spikes. Conversely, dried fruit, with its high sugar content, is digested faster, potentially causing an abrupt hyperglycemic response.

Additionally, some heat-sensitive antioxidants like vitamin C can be lost during the drying process, reducing the fruit's nutritional value and anti-inflammatory effects.

To mitigate the impact on blood sugar when consuming dried fruit, individuals with diabetes should monitor the glycemic index (GI) of these foods, according to Very Well Health. The glycemic index measures how quickly a food raises blood sugar. Foods with a high GI are 70 or above, medium GI ranges from 56-69, and low GI is 55 or below. Raisins, dried jackfruit, and dried ripe mango often have higher sugar content and GI, while guava, green mango, apples, and plums have a low GI.

To leverage the benefits of dried fruit while minimizing blood sugar impact, choose varieties without added sugar and consume about one handful per serving. Pairing dried fruit with protein or healthy fats helps slow digestion and reduce the rate of glucose absorption into the blood.

Suitable combinations include: peanut butter toast with raisins, Greek yogurt with walnuts and dried cranberries, or oatmeal with dried apples and chia seeds.