Dried fruits with nuts can 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 fruits into dried fruits, the sugar content is greatly improved, and the sweetness becomes rich. If the dried fruits were too sweet and nuts were so fatty, everyone will be deterred.

The Food Nutrition and Analysis Laboratory of the School of Food Science and Nutrition Engineering, China Agricultural University conducted relevant experiments to explore the glycemic index of dried fruit; and explored the effect of replacing some rice with dried fruits and dried fruits with nuts on postprandial blood glucose.

Test methods: The researchers recruited 11 healthy people who met the requirements and gave them three types of test meals. Each trial tested one of a class of test meals, spaced at least a day apart until all the combinations were eaten. The carbohydrate content was exactly the same, and the three types of test meals were as follows:

(1) Separately ingested raisins, dried apples, dried dates, dried apricots, rice and Carbohydrates of 50 grams for these people.

(2) Replaced half of the rice with raisins, dried apples, dried dates and dried apricots containing equal amounts (25 grams) of carbohydrates.

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

The subjects measured their blood glucose levels on an empty stomach and 4 hours after a meal after eating.

Test results:

1. The glycemic index of dried fruits was not as high as rice: the glycemic index of four kinds of dried fruits respectively was 56, 43, 55 and 56, and the rice was 81.

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

3. After replacing part of the rice with dried fruits, ate another handful of almonds, not only the glycemic index was significantly reduced, respectively 54, 60, 52 and 64, but also the fluctuation of blood sugar became smaller after meals for 4 hours.