Apricot for Diabetes – A Research-based Guide

Making particular dietary adjustments helps handle diabetes higher. Researchers have seen that dietary habits that may assist stop and handle diabetes often comprise loads of entire grains, fruits, greens, nuts and legumes.

In addition, consuming a food plan excessive in fibre, protein, and wholesome fat, such because the Mediterranean food plan, can enhance blood sugar management and scale back the danger of growing diabetes.

Apricots are a fruit with a candy and barely tart flavour. They are a very good supply of nutritional vitamins, minerals, fibre and fats. Some proof means that dried fruits like apricots have a decrease GI. As a outcome,  they assist handle blood sugar ranges in individuals with diabetes.

Diabetes – The Global Health Concern

Globally, diabetes is the seventh main explanation for dying, with tens of millions of deaths yearly ensuing from excessive blood sugar ranges. The International Diabetes Federation (IDF) estimates that 6.7 million individuals die from diabetes yearly, equating to 1 dying each 5 seconds. 

The World Health Organization (WHO) reported that 422 million adults had been dwelling with diabetes in 2014, and this quantity is projected to extend to 642 million by 2040. In the United States, it’s estimated that 9% of the inhabitants, or roughly 30 million individuals, reside with diabetes.

Data reveals that, in 2019, estimates revealed that 77 million individuals in India had diabetes, which is predicted to climb to 134 million by 2045. But, sadly, 57% of those individuals don’t realise they’ve the situation.

Thus, it is very important handle our way of life and dietary decisions to stop and handle diabetes higher. Fruits, together with the dried ones equivalent to apricot are a potent supply of fibre that helps common the situation higher.

Apricots have a low glycemic index. However, might they nonetheless have an effect on blood sugar ranges? This article comprises the solutions to this query. Read on to search out out. 

Nutritional Facts about Apricots

As per USDA, 100 grams of dried apricots comprise the next vitamins.

  • Energy: 241 kCal
  • Protein: 3.39g
  • Carbohydrate: 62.6g
  • Sugar: 53.4g
  • Total lipid (fats): 0.51g
  • Fibre: 7.3g
  • Potassium: 1160 mg
  • Beta-carotene: 2160 µg
  • Selenium: 2.2 µg
  • Cholesterol: 0 mg

Apricot for Diabetes – An Overview

Apricots are a fruit native to Armenia and have been grown in lots of elements of the world for centuries.

They are small, orange-colored fruits which can be comparable in dimension and form to plums. Apricots are a very good supply of nutritional vitamins and minerals, together with nutritional vitamins A and C, potassium, and beta-carotene. 

Apricots are additionally low in energy and excessive in fibre. It helps sluggish sugar absorption within the bloodstream and enhance blood sugar management. One medium-sized apricot comprises about 1 gram of fibre.

It makes them a good selection for individuals with diabetes who should fastidiously handle their blood sugar ranges. Diabetics could profit from together with apricots as a part of a wholesome, balanced meal plan. 

What Does Research Say?

Apricots comprise pectin. Pectin is a fibre that based on this research slows down sugar absorption within the bloodstream. In addition, apricots are a very good supply of antioxidants. Therefore, it may possibly assist scale back irritation within the physique and thus decrease the danger of continual illnesses equivalent to diabetes. 

One instance of an antioxidant which may be useful for individuals with diabetes is flavonoids. Research reveals that flavonoids are a bunch of polyphenol antioxidants.

These can enhance insulin sensitivity and decrease blood sugar ranges in individuals with diabetes. Other research discovered that individuals who eat a food plan wealthy in flavonoids have a decrease danger of growing sort 2 diabetes. 

Apricots additionally comprise nutritional vitamins C and E and minerals equivalent to zinc and selenium. Research reveals that vitamin C could assist enhance insulin sensitivity in individuals with diabetes. Vitamin E might also assist decrease the danger of problems, significantly in individuals with sort 2 diabetes.

The HealthifyMe Note

Eating apricots sparsely is mostly secure for individuals with diabetes. Apricots are a very good supply of fibre, nutritional vitamins, and minerals and comprise a small quantity of carbohydrates. However, it’s important to do not forget that all carbohydrates, together with these present in apricots, can have an effect on blood sugar ranges. Therefore, monitoring your blood sugar ranges, and connecting together with your healthcare supplier to debate any food plan modification is important..

Glycemic Index of Apricots

One of the principle advantages of apricots for individuals with diabetes is their low glycemic index (GI). Apricots have a GI worth of round 35. Studies present meals with a low GI worth get absorbed extra slowly. Therefore, it may possibly assist regulate blood sugar ranges stopping any sudden spikes. 

The glycemic index (GI) of apricots can fluctuate relying on a number of components. Like the precise selection, how ripe it’s, and the way it will get ready. However, apricots have a low to average GI. 

Here is the common glycemic index of some widespread apricot varieties:

  • Fresh Apricots: GI of 31-40 (low to average)
  • Dried Apricots: GI of 40-60 (low to average)

Dried apricots are likely to have the next GI on account of their larger sugar content material and decrease water content material as they’re dehydrated.

It can be essential to notice that the glycemic index is only one issue to contemplate in terms of the impression of meals on blood sugar ranges.

The complete quantity of carbohydrates, fibre, and different vitamins in meals additionally performs a job in the way it impacts blood sugar ranges and total well being.

Apricots Benefits for Diabetes

Some of the doable advantages of apricots for individuals with diabetes embody:


Apricots are a very good supply of important vitamins, together with fibre, nutritional vitamins A and C, potassium, and iron. These vitamins are important for total well being and will help handle diabetes.

High in Fibre

Apricots are a very good supply of fibre. It will help decelerate the absorption of sugar within the bloodstream. As a outcome, it helps enhance blood sugar management.

High in Antioxidants

Apricots are wealthy in antioxidants, which will help shield towards oxidative stress and irritation. However, it’s related to an elevated danger of diabetes problems.

Low in Calories

Apricots are low in energy, which advantages individuals with diabetes who have to handle their weight.

It is essential to notice that apricots have potential well being advantages for individuals with diabetes. However, managing blood sugar ranges by way of a nutritious diet, common bodily exercise, and, if wanted, medicine continues to be important.

Ways to Incorporate Apricots into Diabetic-friendly Diet

Apricots generally is a wholesome and attractive addition to a diabetic-pleasant food plan. However, it’s all the time important to seek the advice of with a healthcare skilled or a registered dietitian to find out the correct quantity of apricots and different fruits to incorporate in your food plan.

If you may have diabetes, the HealthifyMe app may be  the best choice. It gives a CGM to trace your blood sugar ranges, and personalised diet suggestions primarily based in your particular wants and objectives. In addition, it may possibly enable you to make wholesome decisions which can be acceptable for your situation.

HealthifyPro Tips to Incorporate Apricots right into a Diabetes Diet

  • Eat Apricots Fresh: Fresh apricots are an incredible supply of fibre and vitamins. They may be eaten as a snack or added to salads, oatmeal, or yoghurt.
  • Use Dried Apricots: Dried apricots are a handy and moveable snack. Just bear in mind that they’re larger in sugar and energy than contemporary apricots, so it is very important watch portion sizes.
  • Try Apricot Puree: You could make your apricot puree by mixing contemporary or canned apricots. So, you should use it as a selection on toast or as a topping for pancakes or waffles.
  • Add Apricots to Recipes: You can use apricots in varied recipes, equivalent to apricot hen or apricot bars. Just you’ll want to keep watch over the entire carbohydrate content material of the recipe.

Diabetes-friendly Recipes for People with Diabetes

Here are just a few diabetic-pleasant recipes it’s possible you’ll take pleasure in:

Baked Apricot Oatmeal

Combine oats, diced apricots, almond milk, an egg, and cinnamon in a baking dish. Bake at 350 levels Fahrenheit for 25-half-hour or till the highest is golden brown.

Grilled Apricot and Chicken Salad

Grill hen breasts and sliced apricots till the hen cooks by way of and the apricots are tender. Arrange the hen and apricots on high of a mattress of greens. Finally, drizzle with olive oil, lemon juice, and Dijon mustard.

Apricot Chia Pudding

Mix chia seeds, diced apricots, and unsweetened almond milk. Let the combination sit within the fridge for a minimum of an hour, or in a single day, to permit the chia seeds to soak up the liquid and thicken the pudding. Serve the pudding chilled, topped with a sprinkle of chopped nuts or shredded coconut.

Apricot for Diabetes – Potential Side Effects

Apricots are typically properly-tolerated and don’t trigger allergy symptoms or unwanted effects in most individuals. However, you probably have diabetes, it’s essential to be aware of the impression of apricots in your blood sugar ranges.

Also, apricots are a very good supply of fibre and vitamins however comprise pure sugars. So they’ll have an effect on blood sugar ranges if eaten in giant quantities or on an empty abdomen. 

Eating apricots sparsely and together with different meals to assist sluggish the discharge of sugar into the bloodstream is a good suggestion.

If you may have diabetes, monitoring your blood sugar ranges is important. Also, fastidiously observe your carbohydrate consumption to make sure your blood sugar stays inside a wholesome vary. 


Apricots generally is a sensible choice for individuals with diabetes. They are a low glycemic index (GI) meals, which signifies that they don’t trigger a speedy enhance in blood sugar ranges when consumed.

In addition, apricots are a very good supply of fibre. It will help regulate blood sugar ranges and enhance total blood glucose management. However, it’s essential for individuals with diabetes to observe their fruit consumption and be aware of portion sizes, as fruit nonetheless comprises pure sugars. It is all the time a good suggestion to seek the advice of a healthcare skilled earlier than making any adjustments to your food plan.

Frequently Asked Questions (FAQs)

Q. Can diabetic sufferers eat apricot?

A. Yes, apricots are a wholesome selection for individuals with diabetes. They are a very good supply of fibre, nutritional vitamins, and minerals and have a low glycemic index. It means they don’t trigger a speedy enhance in blood sugar ranges. However, it’s nonetheless essential to look at portion sizes and monitor blood sugar ranges after consuming apricots or another fruit.

Q. Does apricot enhance blood sugar?

A. Apricots could assist management blood sugar ranges as a result of they’ve a low glycemic index and are a very good supply of fibre. However, it’s important to notice that no single meals can management blood sugar ranges. If prescribed, a balanced food plan, common bodily exercise, and medicines are crucial for managing diabetes.

Q. How many dried apricots can a diabetic have?

A. There is not any particular advice for what number of apricots an individual with diabetes ought to eat day by day. However, it is very important incorporate  a wide range of fruits into the food plan whereas being aware of portion sizes. One serving of fruit is often about 1 cup of contemporary fruit or 1/2 cup of dried fruit.

Q. Who shouldn’t eat apricots?

A. There is not any particular group of people that shouldn’t eat apricots. Apricots are a wholesome and nutritious meals that most individuals can take pleasure in as a part of a balanced food plan. However, you probably have an allergy to apricots or their substances, it is best to keep away from consuming them. It is all the time a good suggestion to test together with your physician or a medical skilled you probably have any considerations about together with particular meals in your food plan.

Q. What occurs if we eat apricots day by day?

A. Eating apricots day by day generally is a wholesome selection, as apricots are a very good supply of vitamins, together with fibre, vitamin A, and potassium. However, it’s important to do not forget that consuming an excessive amount of of a very good factor is an unhealthy choice.. In addition, it’s essential to do not forget that no single meals can present all of the vitamins your physique wants to remain wholesome. So it’s critical to eat a different food plan that features varied meals. Additionally, take note of portion sizes. Overeating any meals, even a wholesome one, can result in weight achieve and different well being issues.

The Supporting Sources

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2. Viguiliouk E, Jenkins AL, Blanco Mejia S, Sievenpiper JL, Kendall CWC. Effect of dried fruit on postprandial glycemia: a randomised acute-feeding trial. Nutr Diabetes. 2018 Dec 11;8(1):59. doi: 10.1038/s41387-018-0066-5. PMID: 30531821; PMCID: PMC6288147.


3. tenth Edition of the IDF Diabetes Atlas 2021, The International Diabetes Federation (IDF)


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5. Pradeepa R, Mohan V. Epidemiology of sort 2 diabetes in India. Indian J Ophthalmol. 2021 Nov;69(11):2932-2938. doi: 10.4103/ijo.IJO_1627_21. PMID: 34708726; PMCID: PMC8725109.


6. Viguiliouk E, Jenkins AL, Blanco Mejia S, Sievenpiper JL, Kendall CWC. Effect of dried fruit on postprandial glycemia: a randomised acute-feeding trial. Nutr Diabetes. 2018 Dec 11;8(1):59. doi: 10.1038/s41387-018-0066-5. PMID: 30531821; PMCID: PMC6288147.




8. Flourie B, Vidon N, Florent CH, Bernier JJ. Effect of pectin on jejunal glucose absorption and unstirred layer thickness in regular man. Gut. 1984 Sep;25(9):936-41. doi: 10.1136/intestine.25.9.936. PMID: 6432635; PMCID: PMC1432502.


9. Kim Y, Keogh JB, Clifton PM. Polyphenols and Glycemic Control. Nutrients. 2016 Jan 5;8(1):17. doi: 10.3390/nu8010017. PMID: 26742071; PMCID: PMC4728631.


10. Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo Ok, Büsselberg D. Flavonoids and Their Anti-Diabetic Effects: Cellular Mechanisms and Effects to Improve Blood Sugar Levels. Biomolecules. 2019 Sep 1;9(9):430. doi: 10.3390/biom9090430. PMID: 31480505; PMCID: PMC6769509.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769509/#:~:textual content=Flavonoids%20arepercent20furtherlypercent20classifiedpercent20into,stoppercent20diabetespercent20andpercent20itspercent20complications.

11. Study of the Effects of Vitamin C on Patients With Type 2 Diabetes, National Institutes of Health Clinical Center (CC)


12. What is the glycaemic index (GI)? National Health Service 

https://www.nhs.uk/widespread-well being-questions/meals-and-food plan/what-is-the-glycaemic-index-gi/

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