Are Dried Figs Good or Bad For Diabetes
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Hello, I’m Ty Mason from TheDiabetesCouncil.com, researcher, writer and I have type 2 diabetes. Today I’m going to answer the question, are dried figs good for diabetes. But before we get into that, make sure you download my free diabetes management book which also includes a diabetes grocery shopping guide (foods to eat and avoid).
The fig tree, which bears figs, is a member of the ficus family.
Technically the fig is not a fruit but is rather an infrutescence, which means that it is formed when multiple flower buds and plant sexual organs fuse together. A “true” fruit is made up of a single plant ovum that comes from just one blossom. But it is acceptable outside of a botanist lab or home to call them fruit.
As with any fruit and one with diabetes, fresh is preferred not only for taste but for nutrition.
Drying food preserves most nutrients and protects it by removing the moisture that bacteria, yeasts, and molds need to live. While drying destroys some of the nutrients like vitamin C, removing water concentrates the material that is left. This means jamming more calories, dietary fiber, and vitamins and minerals into a smaller space. This means about a quarter cup of dried fruit has much of the same calories, carbs, etc as a cup of fresh fruit since most fruit is 75% water.
Nutritionally dried figs are very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber. The GI of dried figs is 61 which is a medium level food. But the GL, which actually tells us what the food will do to our blood sugar after eating it is a whopping 43! Anything over 20 is considered high.
There are 95 carbs, 371 calories and 71 grams of sugar in a 1 cup serving of dried figs.
Let’s compare that to fresh figs. In a cup of fresh figs there are 148 calories, 38 carbs and 32 grams of sugars. Which brings the glycemic load down to 16, a medium GL food that is good in moderation.
So, are dried figs good for diabetes? No they aren’t. If you want to have figs, opt for fresh but only in moderation. Fruit is good for a healthy diet plan, but the fig is better left to the newton and away from our plates.
I hope this answered your question are dried figs good or bad for diabetes. Don’t forget to get your diabetes management book.
Let me know if you have any other diabetes related questions.