» » Date, Raisins and Dried Berries Which one is better for a diabetes diet? (2020)


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Sweet things are eaten with tea in many countries. When you don’t have diabetes, you never think about the level of sugar in fruits, but if you involve diabetes you need to know about the healthiest diet. We chose three popular fruits and compare them to understand which one is best for diabetics to include in their daily diet.

Are Dates Good or Harmful for Diabetics?

Diabetic patients are reluctant to eat dates because they think dates increase the blood sugar level. Fortunately, numerous studies have proved that such a notion is completely wrong, this study shows that despite high sugar, they have a low glycemic index and do not increase blood sugar after eating.

However, if you have diabetes, it is necessary to consult a doctor before adding dates to your diet.

Dates are rich in fiber that helps lower the blood cholesterol level and Prevents obesity, heart disease, and colorectal cancer. based on studies fiber found in dates are a type of insoluble fiber that attaches to fat and cholesterol and removes it from the body.
Dates can reduce triglyceride by 8 to 15 percent. Furthermore, reducing triglyceride can lower the risk of blood vessel hardening and Cerebrovascular accidents and heart attacks.


Another article about the benefits of dates
let’s compare 3 sweet side dishes for diabetic

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Dates contain a kind of vitamins and potassium, phosphorus and magnesium. The approximate weight of each date is 8 g.

Recommended Daily Intake: Just one date per serving, No more than three dates in a day. There are over 300 varieties of dates just in Iran, and it is wrong to assume that they are all similar in nutritional information. For example, some fresh dates can be up to 20 percent fewer calories than dried dates. Every 100 grams of fresh dates contain 145 calories, whereas all 100 grams of dried dates contain 280 calories,

 Of course, calorie intake is not the only matter that the difference between all kinds of dates is determined. Researches also display differences in the amount of sugar and minerals between the types of dates.

If you don’t have an underlying disease like diabetes, you don’t need to be very obsessive about choosing dates. As long as we consume a few numbers of dates every day, these insignificant differences will not have much of an effect.

The Glycemic index of dates, whatever they drier and sweeter gets higher. It is better to consult your doctor about the dates you want to consume and consider that if they have a low Glycemic index, you should not overdo consume them.


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Raisins are generally poor in vitamin but they have some amounts of minerals such as Phosphorus and Potassium. The approximate weight of each raisin is between half to one gram.

Recommended Daily Intake: A maximum of small raisins is 15 or 10 dried currants. Notice: consuming more than 20 grams of raisins is not advised.

You might think that due to the large variety of raisins, it would not be possible to put them in one category. The fact is that raisins are very different in appearances but, when we notice their nutritional information, the differences aren’t so much. For instance, dried currants’ calories are only about 10 percent higher than raisins.

Diabetes and Raisins

The glycemic index in Raisins is higher than dates, as a result, it’s better patients with diabetes care about consuming them and should not overdo it. When we have diabetes, it’s important to know the nutritional details of foods.

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Dried Berries

Dried berries have no vitamin, but they have some amounts of minerals such as calcium, phosphorus, iron, and potassium. The approximate weight of each dried berry is slightly less than one gram.

Recommended Daily Intake: maximum of 10 per serving. It is not recommended to consume more than 20 grams of dried berries.

Between these dried fruits that generally consumed with tea, dried berries have the highest calories. The most impressive point of dried berry is fiber therefore dried berries are better options than raisins.

The glycemic index of dried mulberry is much lower than others, so they are the best option to choose but, remember being better doesn’t mean you can take it as much as you want.


We should consider the quality of whatever we consume. When we think about health, we notice the novelty and quality and health of our food products and also we prefer to buy goods from reliable Companies with an important purpose that produces high-quality products.

SunExport is a company that exports high-quality Iranian products with suitable packaging, we always market the best products, and the continuing effort to get the foremost quality possible to buyers. For any inquiries, do not hesitate to contact us.