Dried Fruit NFS (Not Further Specified): A Comprehensive Glycemic Guide

Dried fruits make for convenient, nutrient-dense snacks that can satisfy sweet cravings while providing valuable nutrients. Today, we’re examining dried fruit NFS (Not Further Specified) and its glycemic impact on your health.

Glycemic Profile of Dried Fruit NFS

With a Glycemic Index of 38.3, dried fruit NFS falls into the low GI category, making it a relatively blood sugar-friendly option compared to many other sweet treats. However, its Glycemic Load is 28.27 for a 100g serving, which is considered moderately high due to its concentrated carbohydrate content.

Nutritional Breakdown (per 100g serving)

• Calories: 298
• Protein: 2.28g
• Fat: 0.62g
• Carbohydrates: 78.6g
• Fiber: 4.8g
• Sugar: 66.3g
• Net Carbs: 73.8g

Understanding the Glycemic Impact

While the GI value is favorable, the high concentration of natural sugars means dried fruit should be consumed in moderation, especially for those monitoring blood sugar levels. The fiber content helps slow sugar absorption, but the overall sugar load is significant.

Health Benefits and Considerations

Dried fruits offer concentrated nutrition, containing essential vitamins, minerals, and antioxidants. The 4.8g of fiber per serving contributes to digestive health and satiety. However, the 66.3g of sugar per 100g serving indicates why portion control is crucial.

Benefits:

• Convenient source of energy
• Rich in various micronutrients
• Good source of dietary fiber
• Lower GI than many processed sweets

Considerations:

• High sugar content (66.3g per 100g)
• Calorie-dense (298 calories per 100g)
• Moderate to high glycemic load

Recommended Serving Size

Due to the concentrated nature of dried fruit, a more appropriate serving size would be 25-30g (about 1/4 of the analyzed 100g portion), which would provide roughly 75 calories and 16.5g of sugar – still delivering nutritional benefits while moderating sugar intake.

Ideal For:

• Pre-workout energy boost
• Adding to oatmeal or yogurt in small amounts
• Trail mixes (combined with nuts to balance macronutrients)
• Occasional sweet cravings for those without diabetes

Bottom Line

Dried fruit NFS can be part of a balanced diet when consumed mindfully. Its low glycemic index makes it a better option than many processed sweets, but its high sugar content and moderate glycemic load mean it’s best enjoyed in small portions, especially for those monitoring blood glucose levels.

Remember that specific dried fruits (like dates, apricots, raisins) may have different glycemic values, so this general NFS category provides an average guideline.