Are Apricots Good to Eat with Diabetes?

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Managing diabetes means finding foods that are both nutritious and blood sugar-friendly.

Apricots, with their sweet taste and array of benefits, often raise the question: Are they safe for people with diabetes?

The short answer is Yes, apricots can be a healthy option!

Let’s break down why they’re good for you, how they can help with managing blood sugar, and the best ways to enjoy them.

What Makes Apricots Special?

Apricots are small but packed with nutrients. A typical fresh apricot (about 35g) contains:

Calories: 17 Kcal
Carbohydrates: 3.9g (including 3.2g of natural sugars)
Fiber: 0.7g
Vitamin A: 8% of the DV
Vitamin C: 4% of the DV

Their high fiber content, combined with antioxidants like carotenoids, makes apricots an excellent choice for people with diabetes.

So, How Do Apricots Affect Blood Sugar?

Research shows that apricots, especially the dried ones, may help individuals with diabetes.

Researchers investigated the potential of dried apricots to lower blood glucose levels in individuals with type 2 diabetes mellitus.

The study included 67 patients diagnosed with type 2 diabetes mellitus, aged between 39 and 67 years. A control group of 75 healthy individuals, aged 19 to 69 years, was also included for comparison.

Blood glucose levels were measured for both type 2 diabetic patients and the healthy individuals, before and after the consumption of 18 g of dried apricots at 30 and 60 minutes post-consumption.

The researchers found that, dried apricots significantly lowered blood glucose levels in patients with type 2 diabetes but not in healthy individuals.

The blood sugar-lowering effect was linked to their presence of antioxidants and other compounds like anthocyanins, procyanidins, and carotenoids.

Apricots were deemed safe and desirable for diabetic patients due to their ability to reduce glucose concentration and the risk of diabetes complications.

Source: Study of Dried Apricot Effect on Type 2 Diabetic Patients as a Hypoglycemic Material

A different study also examined the effect of dried fruit on postprandial glycemia, this was a randomized acute-feeding trial.

The goal of this study was to investigate the effect of dried fruits on postprandial glycemia.

Specifically, the researchers aimed to assess whether dried fruits could reduce postprandial glycemia through three mechanisms:

Glycemic Index (GI) effect: Directly lowering the GI of a meal.
Displacement effect: Replacing high-GI carbohydrates with lower-GI dried fruits.
Catalytic fructose effect: A potential synergistic effect of fructose in dried fruits with other carbohydrates.

In this study, 10 healthy adults consumed various meals like white bread control, dried fruits alone (dates, apricots, raisins, sultanas), dried fruits displacing half the carbohydrates in white bread, and white bread with added fructose.

The study found that:

Dried fruits have a low to medium GI. All four dried fruits tested (dates, apricots, raisins, sultanas) had lower GI compared to white bread.
Dried fruits can reduce the glycemic response of white bread. When dried fruits replaced half the carbohydrate content of white bread, they significantly lowered the glycemic response. Apricots showed the most significant displacement effect.
Catalytic fructose effect was not observed. Adding fructose to white bread did not significantly reduce the glycemic response.

In conclusion, dried fruits like apricots, can help manage postprandial glycemia due to their low GI and displacement effect.

Source: Effect of Dried Fruit on Postprandial Glycemia: A Randomized Acute-Feeding Trial

Fresh vs. Dried Apricots: Which is Better for Diabetics?

Both fresh and dried apricots can be part of a diabetes-friendly diet, but here’s a breakdown to help you choose:

Fresh Apricots:
- Are lower in sugar and calories.
- Contain water, which helps keep you hydrated.
- Great as a snack or in salads.
Dried Apricots:
- More concentrated in sugar and calories.
- Still healthy in small portions.
- Have much lower water content.
- Perfect for adding sweetness to oatmeal.

Pair dried apricots with almond nuts and sunflower seeds. This combination helps slow sugar absorption even more.

How Many Apricots Can You Eat?

For people with diabetes, portion control is key. Here’s how to include apricots in your diet:

Fresh Apricots: Stick to 2–3 medium-sized apricots per serving.
Dried Apricots: Limit to 2–4 pieces per serving (approximately 15–20g).

Add apricots to meals with yogurt or healthy fats (like nuts) to keep your blood sugar stable.

Other Health Benefits of Apricots for Diabetes:

Supports heart health: The potassium in apricots helps control blood pressure, which is important for diabetics.
Fights inflammation: Antioxidants in apricots can reduce inflammation, a common problem in diabetes.
Helps with weight control: Low in calories, apricots are a great option for those watching their weight.

Simple Ways to Add Apricots to Your Diet

Apricots can be enjoyed in several ways, here are some tips to include them into your diet:

Snack Smart: Enjoy fresh apricots with a handful of almond nuts for a balanced snack.
Smoothies: Blend fresh apricots with unsweetened yogurt and a dash of cinnamon for a diabetes-friendly drink.
Salads: Add chopped apricots to green salads for a sweet twist.
Oatmeal Topping: Top your oatmeal with diced dried apricots and sunflower seeds.
Trail Mix: Combine dried apricots with unsalted nuts and seeds for a portable snack.

Final Thoughts

Apricots are sweet, nutrient-packed fruits that fits perfectly well into a diabetes-friendly diet. Whether fresh or dried, they provide some health benefits—just watch your portion sizes.

Enjoy apricots as part of a balanced meal plan, and they’ll make a tasty and healthy addition to your day.

Try apricots today—your taste buds and your health will thank you!

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