Whether you eat raisins in a salad or dessert or just eat 3-4 raisins in the morning, they satisfy your sweet cravings to a great extent. Many people include this nutritious dry fruit in their diet or drink its water, which has many benefits, but can it be eaten by diabetic patients? If seen, raisins are prepared by drying grapes. Since a diabetes patient is not advised to eat sweets, many things are said about it.

When we asked this question to nutritionist Itu Chhabra, Founder, Nutriitu, she said, 'Raisins are rich in prebiotics that include inulin, which helps in weight management and blood sugar regulation. In addition, it helps in building a healthy colonic microflora profile as it has moderate fructose levels.

She adds, 'Since it is rich in micronutrients, it can be a healthy snack option for you if you consume it in the right proportion.'

Let us learn about the nutritional value of raisins further in this article. Also, find out how diabetic patients can eat it.

Why are raisins good?

First and foremost, like other fruits, raisins are low in calories and high in nutritional value. For example, 1/4 cup of raisins contains only 120 calories, with 2 grams of dietary fibre. Fibre can help you feel full for longer and it helps improve digestive health.

The glycemic index of raisins

First, know what it is. This is a scale that ranks carbohydrates based on how quickly they raise blood sugar levels. Diabetes patients are advised to eat such things, whose glycemic index is low or medium so that their blood sugar can be controlled.

Many fruits have a low glycemic index because they contain fibre and fructose. Raisins in this case have a GI index of 55 and are placed at a medium ranking. It is not that you cannot eat raisins, but you must have them in moderation.

If you are having raisins as a snack, make sure the portions are small and have only one serving at a time. According to a report by the Centers for Disease Control and Prevention (CDC), a serving of carbs is 15 grams. That's why eat only about 2 tablespoons of raisins at a time.

Ways to include raisins in the diet-

  • Use raisins, nuts and fruits in oatmeal or overnight oats.
  • Add raisins instead of syrup in a dessert.
  • Eat trail mix with your favourite nuts.
  • Add raisins to brown or basmati rice, couscous or quinoa.
  • Roast your favourite vegetables with raisins for caramelized sweetness.
  • Add to mixed greens, fruit or as a topping on salads.
  • Add raisins to mashed sweet potato and eat it.
  • Use raisins to make sweet and savoury chutneys.
  • Raisin water can also be taken.

So the bottom line is that diabetics who are taking their medications regularly can eat raisins, but it's best to do so in moderation.

Note: If you want to start eating raisins, it is important to check your blood sugar first. It would be better for you to include it in your diet after consulting your doctor.

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