Dry fruits are often seen as wholesome, nutrient-packed snacks loaded with fibre, vitamins, and antioxidants. However, for people managing diabetes, they can be surprisingly tricky. The drying process removes water, concentrating natural sugars and calories into a much smaller portion. This means that even a small handful can contain the same amount of sugar as several fresh fruits. While they do offer valuable nutrients and quick energy, portion control is key. Choosing the right types and knowing which ones to limit can help you enjoy their benefits without letting your blood sugar levels climb. Think of dry fruits as healthy but powerful, best enjoyed mindfully, not mindlessly.
Why people with diabetes should avoid certain dry fruits
Drying fruit removes much of the water, compressing natural sugars into a smaller volume. The result: many dried fruits become calorie- and carbohydrate-dense, and thus can cause quicker and higher spikes in blood sugar.
According to a study published in the PMC, the glycaemic index (GI) and glycaemic load (GL) of a food become more critical in diabetes management: foods with higher GI/GL elevate glucose more rapidly. Some commercially prepared dried fruits also include added sugars, syrups or oils, further complicating glucose control. For anyone with diabetes, being aware of portion size, type of fruit and how it’s prepared is essential for steady glucose management.
Dry fruits that aren’t as healthy as you think for diabetes
1. Raisins (Kishmish)Raisins are loved for their sweetness and easy snacking, but they’re packed with natural sugar and calories. Some research shows that raisins have a low to moderate glycaemic index (around 49), meaning they may not raise blood sugar as quickly as other sugary foods. According to a study published in the Journal of Nutritional Science, eating raisins caused a lower rise in blood sugar and insulin compared to eating white bread. Still, this doesn’t mean you can eat unlimited raisins. Because they’re small and sweet, it’s easy to overeat them, and even a small handful contains a lot of sugar. So, enjoy raisins in moderation, and try pairing them with nuts or yoghurt to help balance your blood sugar levels.2. Dates (Khajoor)Dates are naturally sweet and packed with fibre, potassium, and magnesium, all beneficial nutrients. However, they’re also dense in natural sugars, which can quickly raise blood sugar if eaten in excess. Interestingly, not all studies paint them as harmful for people with diabetes.According to a study published in Nutrition Journal by BioMed Central, five types of dates tested on diabetic individuals showed a relatively low glycaemic index (GI between 43 and 55), meaning they didn’t cause large spikes in blood sugar compared to other high-sugar foods. Another review published in Frontiers in Nutrition noted that date consumption may even help lower fasting blood glucose and improve cholesterol levels in some people.3. Dried figs (Anjeer)Dried figs are loaded with calcium, antioxidants, and fibre, making them appear healthy at first glance. But drying concentrates their sugar content, giving them a glycaemic index of around 61. This means they can raise blood sugar faster than many other fruits. The drying process significantly increases the carbohydrate density of figs, making even small portions calorie-rich. That’s why, for people with diabetes, fresh figs are a much better choice; their higher water content helps slow sugar absorption.4. Dried mangoDried mangoes are often marketed as healthy, but they’re among the most sugar-loaded dry fruits. Many commercial versions are coated with syrup or added sugar to enhance flavour. As a result, their glycaemic index is extremely high, and even a small serving can cause a sharp blood sugar rise.A study published in the Journal of Food Processing and Preservation found that sugar levels in dried mango can be up to three times higher than in fresh mango. The dehydration process removes fibre and water, both of which help slow glucose absorption.5. Dried pineappleDried pineapple tastes delicious and tropical, but it’s one of the highest-sugar dried fruits available. The dehydration process not only concentrates its natural sugars but also often involves added sweeteners. Dried pineapple has a significantly higher sugar concentration and glycaemic index compared with fresh pineapple. The researchers concluded that this makes it unsuitable for people trying to maintain stable blood glucose levels.6. Candied or sugar-coated dry fruitsCandied or sugar-coated dry fruits, such as glazed papaya, pineapple chunks, or cherries, are essentially sweets in disguise. These are often soaked in syrup or coated with refined sugar to enhance taste and shelf life, making them extremely high in both calories and carbohydrates. Candied fruits can contain up to 40-50% added sugar by weight, dramatically increasing their glycaemic impact. Such foods can cause sudden glucose spikes and are best avoided entirely by people with diabetes.7. Dried bananas (Banana chips/slices)Banana chips may seem harmless, but most are fried and coated with sugar or honey, making them very high in both fat and carbs. Even unsweetened dried bananas have a naturally high starch content, which can quickly raise blood glucose. Frying and dehydrating bananas increase their sugar concentration while reducing resistant starch, the part that helps control blood sugar. Combined with the added fat from frying, this makes banana chips a double threat for those with diabetes.Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also read | Side effects of red chilli powder: Diarrhoea, heartburn, cancer risks, and more
