Apricots in diabetes: a nutritionist told how to eat safely for health

Although apricots contain natural sugars, when properly approached, they can be a useful addition to the diet of a person with diabetes. Russian nutritionist Olga Pavlova told how to properly include them in the diet, writes sb.by.

As explained by Olga Pavlova, 100 grams of fresh apricot flesh contains 44 kcal, 0.9 g of protein, 0.1 g of fat, 9 g of carbohydrates, and the glycemic index is 34.

- In addition, apricot contains vitamins A (in the form of beta-carotene), C, E, K, group B, as well as potassium, magnesium, calcium, iron, zinc, manganese and other elements. Thanks to beta-carotene and other antioxidants, apricots support skin, vision and immune system health. Potassium is useful for the work of the heart, said Olga Pavlova.

Fresh apricots in moderation are quite acceptable in the diet of diabetics, the nutritionist specified. According to her, a low GI and the presence of fiber are key advantages: fiber slows the absorption of carbohydrates, helping to avoid sharp jumps in sugar.

- But dried apricots (apricots, apricots) require more caution. When drying, water leaves the fruit, and the concentration of sugars and calories increases sharply. Although the GI in apricots also remains relatively low (about 30), due to the high density of carbohydrates, it must be strictly dosed. Experts recommend limiting yourself to about 20-30 grams per day (this is about 2 tablespoons or 1 bread unit), added Olga Pavlova.

The nutritionist said that regular use of apricots can benefit the body:

- It promotes hematopoiesis and helps to increase hemoglobin, supports immunity, has a mild laxative and diuretic effect. In addition, it helps to reduce swelling, helps to normalize pressure and supports the work of the heart, is useful for the prevention of thyroid diseases. Also, fresh juice has a beneficial effect on vision and has antimicrobial properties. And a decoction of apricot kernels is traditionally used as an expectorant and sedative for coughing.

But it is worth considering apricots in the general nutrition plan, Olga Pavlova said:

- One standard serving of fruit in diabetes is about 15 grams of carbohydrates. Include apricots in the total carbohydrate count for the day. Combine apricots with protein or healthy fats. For example, add some Greek yogurt or a handful of almonds to apricots. So the absorption of carbohydrates slows down even more. It is also worth considering the time of reception - it is optimal to eat fruits in the morning.

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