A Small Daily Portion of Dried Fruit Might Actually Reduce Diabetes Risk, Study Says

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.

Is Dried Fruit Linked to Diabetes?

To evaluate whether dried fruit intake could be linked to type 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.

Using other data points from the IEU OpenGWAS database, the researchers looked for relationships between genetics, dried fruit intake, and diabetes risk. The results showed that the participants’ diabetes risk decreased by 60.8% for every 1.275 pieces of dried fruit they consumed daily.

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.

Why Dried Fruit May Help Lower Diabetes Risk

Dried fruits are essentially fresh fruits that 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.

When compared by equivalent weights, dried fruits actually have a comparable sugar content to fresh fruit. This happens because the drying process removes water, concentrating the natural sugars present in the fruit. 

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

Dried fruit also provides fiber, especially soluble fiber, which helps regulate blood sugar levels by slowing the absorption of sugar into the bloodstream. This effect may help prevent spikes in blood glucose, which is particularly beneficial for people with diabetes or those at risk of developing the condition.

Many dried fruits are packed with antioxidants, such as polyphenols, which can reduce oxidative stress and inflammation in the body. These properties can improve insulin sensitivity and overall metabolic health, contributing to a lower risk of developing diabetes.

Certain dried fruits, such as prunes, have a low glycemic 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.

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:

• Raisins: Around 1/4 cup of raisins is considered a single portion.
• Dried apricots: Eight dried apricot halves make up a portion.
• Prunes: Five to six prunes equate to one portion.
• Dried cranberries: A portion consists of about 1/4 cup of dried cranberries.

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

1. Snacks: Make small portions of unsweetened dried fruits like apricots, apples, or berries into daily snacks. When consumed in moderation, they can provide a quick energy boost without having a big effect on your blood sugar levels.
2. Breakfast toppings: Sprinkle dried fruit pieces over your morning oatmeal or yogurt to add natural sweetness and nutritional value, making your breakfasts more enjoyable and nutritious.
3. Baking ingredients: Include dried fruits in your baking recipes, such as whole-grain muffins or breakfast bars. Replace some or all of the sugar with dried fruits to reduce the glycemic impact.
4. Salad add-ins: Add chopped dried fruit to salads for a burst of flavor and extra nutrients. Dried cranberries, figs, or raisins are a nice complement to the taste of leafy greens and other salad ingredients.
5. Trail mix: Create a homemade trail mix with unsweetened dried fruits, nuts, and seeds. This portable snack is ideal for diabetes-friendly snacking, ensuring a balanced mix of carbohydrates, protein, and healthy fats.

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.