Dried Apricots: A Low Glycemic Sweet Treat with Nutritional Benefits

Dried apricots are not only a convenient and delicious snack but also offer a surprising nutritional profile that makes them a good choice for those monitoring their blood sugar levels.

Glycemic Impact of Dried Apricots

With a Glycemic Index (GI) of 31, dried apricots fall well within the low glycemic category, making them a suitable option for individuals following a low-GI diet. Foods with a GI below 55 are considered low glycemic and typically cause a slower, more gradual rise in blood sugar levels.

The Glycemic Load (GL) of dried apricots is 17.14 per 100g serving. While this is in the medium range, it’s important to remember that typical serving sizes of dried fruit are often smaller than 100g, which would further reduce the glycemic impact per portion.

Nutritional Breakdown of Dried Apricots (100g)

• Calories: 241
• Protein: 3.39g
• Fat: 0.51g
• Total Carbohydrates: 62.6g
• Fiber: 7.3g
• Sugar: 53.4g
• Net Carbs: 55.3g

Health Benefits of Dried Apricots

Despite their sweetness, dried apricots offer several nutritional advantages:

• High Fiber Content: With 7.3g of fiber per 100g serving, dried apricots can help promote digestive health and contribute to a feeling of fullness.
• Low Fat: At just 0.51g of fat per 100g, dried apricots are essentially a fat-free food choice.
• Good Source of Nutrients: Though not reflected in the data provided, dried apricots are known to be rich in potassium, vitamin A, and antioxidants.

How to Include Dried Apricots in Your Diet

• Add chopped dried apricots to morning oatmeal or yogurt
• Mix them into homemade trail mix with nuts and seeds
• Include them in salads for a sweet contrast
• Use them as a natural sweetener in baking recipes

Portion Control Considerations

While dried apricots have a low GI, they are calorie-dense and contain concentrated sugars due to the removal of water during the drying process. A more reasonable serving size would be around 30g (about 8-10 halves), which would provide:

• Calories: Approximately 72
• Carbohydrates: About 18.8g
• Glycemic Load: Approximately 5.1

Conclusion

Dried apricots offer a sweet taste with a relatively gentle impact on blood sugar levels, making them a better choice than many processed sweets and desserts. Their low GI value of 31, combined with beneficial fiber content, makes them a smart addition to a balanced diet when consumed in moderation.

When choosing dried apricots, opt for varieties without added sugars or preservatives like sulfites for the best nutritional value.