Top 5 Dried Fruits with Least Sugar Content

Dried Fruits with Least Sugar Content
Dried Fruits with Least Sugar Content

The study published in journal on Nutrition and diabetes reveals that the dried fruits with low glycemic index have positive impact on diabetes. People with diabetes can enjoy the low sugar dried fruits. Because these fruits don’t spike the blood glucose level. The concept of glycemic index was developed by Dr.  David Jenkins of St. Michael’s in the early 1980s. He explained that how carbohydrates affect blood glucose level and how much amount of carbohydrate is adequate for the diabetic patients. High glycemic index food such as water melon, white bread, pasta, French fries directly spikes the blood sugar level.

Pick a good source of carbs which don’t participate in proliferation of diabetes and have healthy effect on your health and life style.

Fruits with glycemic index of 1-55 are low glycemic index food. You can pick one of them.


Cherries have glycemic index score of 41. Cherries are rich in potassium and are one of the best antioxidants. They boost up the immune system. Fresh Cherries are available for very short time of period. One can consume canned cherries until unless these are not preserved in sugar syrup.

Dried Apricots

The glycemic index of dried apricots is 32. They are best source of carbohydrate. Apricots are rich in Vitamin A and Vitamin E. They fulfill one fourth requirement of copper per day. Dried apricots are great alternative when eaten in small amounts. According to Harvard School of Public Health dried apricots helps to control diabetes, lose weight and reduce the risk of heart diseases.


To enjoy the nutritional value of plums in dried form eat them in the form of prunes. Prunes are dried form of plums and have glycemic index of 40. While eating them keep portion size in mind. Prunes are high in fiber delays the digestion time and slow the release of sugar into blood stream.


Raisins are low to medium glycemic index food. The glycemic index of raisins is 54. Raisins are rich source of vitamin B6 which is essential for brain functioning and have positive effect on mood. The bio-active component of raisins Resveratrol modulates how blood glucose response by effecting how body secrets and utilize insulin.


In common language date plum is known as “Malook”. Date plum has a taste like plum and date. It is native to Himalaya and cultivated in Pakistan and India. It is an antioxidant, and has good effect on blood glucose level. It is one of the low glycemic index foods. This property makes it best for diabetes. It acts as laxatives which prevent from constipation.

The Bottom Line

In order to maintain your current sugar level one should follow a healthy dietary pattern. Selecting food with low glycemic index helps to control your sugar level. It provides directions to make better food choices. However, glycemic index is not only parameter to control your diabetes other nutritional factors like fiber, fat, protein, vitamins and minerals should be considered.  Research in low sugar diet is ongoing.

Updated: February 11, 2020 — 10:41 am

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