Dried fruit is fruit that has had most of its water removed. This makes it smaller and more concentrated in carbohydrates and calories by weight than fresh fruit. As a result, it is easy to eat a larger amount of carbohydrate in a small serving of dried fruit. People living with diabetes can still enjoy dried fruit, but portion size is important.
Since dried fruit can be preserved for much longer than fresh fruit, it can be a handy snack, particularly on long trips where refrigeration is not available.
Article Highlights
- Dried fruit can provide fibre, vitamins, minerals and antioxidants.
- Small portions matter because dried fruit is concentrated in carbohydrates.
- Choose unsweetened varieties and check labels for added sugars.
- Pair dried fruit with nuts or plain yogurt for a satisfying snack.
- Learn how to enjoy dried fruit while managing blood sugar levels.
Types of dried fruit
Raisins are the most common type of dried fruit, followed by dates, prunes, figs and apricots.
Other varieties of dried fruit that are widely available include mangoes, pineapples, cranberries, bananas and apples.
Nutritional benefits of dried fruit
Dried fruit provides fibre and a variety of vitamins, minerals and other beneficial plant compounds. Because water is removed during drying, these nutrients can be concentrated in a smaller serving. However, the amount of each nutrient varies depending on the type of fruit and how it is processed.
Dried fruit contains antioxidants, including polyphenols, which are naturally occurring compounds that help protect cells from damage caused by free radicals. The types and amounts of antioxidants vary depending on the fruit and how it is dried and processed.
Including a variety of fruits, both fresh and dried, can contribute beneficial plant compounds to your diet. However, dried fruit is concentrated in carbohydrates, so portion size remains important for people living with diabetes.
What is a serving of dried fruit?
A small serving of dried fruit can provide about 15 grams of carbohydrate, which is one carbohydrate choice for people who count carbohydrates. The amount varies depending on the type and size of the fruit.
| Type of dried fruit | Approximate serving for 15 g of carbohydrate |
|---|---|
| Raisins | 2 tablespoons (30 mL) |
| Dried cranberries | 2 tablespoons (30 mL) |
| Dried cherries | 2 tablespoons (30 mL) |
| Dried apricots | 4 pieces |
| Dates | 3 small dates |
| Prunes | 3 pieces |
| Dried figs | 2 small figs |
Can dried fruit be part of a diabetes diet?
Dried fruits are definitely a healthier alternative to salty or sugary snacks. However, there are a few things that people with diabetes should be aware of.
Because dried fruit is so much smaller than the fresh fruit from which it comes, it’s easier to consume a lot more of it. For example, it is unlikely that you would eat 3 fresh apricots or 30 grapes all at once, but it would be easy to eat that quantity of dried fruit!
Dried fruit contains naturally occurring sugars and carbohydrates, even when no sugar has been added. Some products, such as sweetened dried cranberries, may contain additional sugars. Check the ingredient list for added sugars and use the Nutrition Facts table to check total carbohydrates and sugars per serving. In Canada, the sugars value on the Nutrition Facts table includes both naturally occurring and added sugars, so the ingredient list can help you identify added sugars.
Try these practical ways to enjoy dried fruit:
- At breakfast: Add a measured portion of raisins or chopped dried apricots to oatmeal or plain yogurt.
- For a snack: Combine a small portion of dried fruit with unsalted nuts or seeds.
- At meals: Add a modest amount of raisins or chopped apricots to salads, grain dishes or couscous.
- When shopping: Choose unsweetened varieties when available and compare serving sizes and carbohydrate content on product labels.
- For dental health: Enjoy dried fruit with meals rather than grazing on it throughout the day, because its sticky texture can contribute to tooth decay.
3-Step Action Plan: Enjoy Dried Fruit in Diabetes-Friendly Portions
- Start small: Measure a serving of dried fruit, such as 2 tablespoons of raisins.
- Build a balanced snack: Pair dried fruit with unsalted nuts or plain yogurt.
- Make informed choices: Check nutrition labels for total carbohydrates, serving size and added sugars.
Dried fruit can be part of a healthy eating pattern for people living with diabetes. It provides fibre and other nutrients, but its concentrated carbohydrate content makes portion size important. Choose products without added sugars when possible, check nutrition labels and enjoy measured portions as part of balanced meals. You can enjoy dried fruit while managing your blood sugar levels.
