Dried fruits and nuts help lower blood sugar

Many people think that dried fruits and nuts are not suitable for snacks, especially for people who want to control blood sugar and energy intake. After making dried fruits, the sugar content is greatly increased and the sweetness becomes rich. The dried fruits are too sweet and nuts have a lot of fat. Many people stay away.

The Food Nutrition and Analysis Laboratory of the College of Food Science and Nutritional Engineering of China Agricultural University conducted related experiments to explore the glycemic index of dried fruit; and to explore the effect of replacing part of the rice with dried fruit and nuts on postprandial blood glucose.

Test method: The researcher recruited 11 healthy volunteers who met the requirements and gave them three types of test meals. Each test tests one type of test meal. Leave at least one day between each trial until all the combinations have been eaten. The carbohydrate content is exactly the same, and the 3 types of test meals are as follows:

(1) Ingest raisins, dried apples, preserved dates, dried apricots and rice. Carbohydrates are 50 grams.

(2) Replace half of the rice with raisins, dried apples, preserved dates, and dried apricots containing the same amount (25 grams) of carbohydrates.

(3) On the basis of (2), 30 grams of almonds were added to each test meal of dried fruit and rice.

The blood glucose levels of the subjects were measured on an empty stomach and 4 hours after a meal each time after eating.

Test results:

1. The glycemic index of dried fruits is not as high as that of rice: the glycemic indexes of 4 kinds of dried fruits are 56, 43, 55 and 56, and that of rice is 81.

2. Replace half of the rice with dried fruits containing the same amount of carbohydrates. The glycemic index is 77, 65, 77 and 75 , which is still not as high as rice.

3. After replacing part of the rice with dried fruits, and eating a handful of almonds, not only the glycemic index was significantly reduced, the glycemic index is 54, 60, 52 and 64, but also the fluctuation range of blood glucose 4 hours after a meal has also become smaller.