Is Anjeer Good for Diabetes?
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What are Anjeer (Figs)?
Anjeer, also known as figs, are tiny teardrop-shaped fruits that taste amazing and are loaded with good stuff for your body. People have been enjoying these fruits for a long time, and you can eat them fresh or dried. They’re used in cooking all over the world.
Is Anjeer Good for Diabetes?
Now, let’s see if anjeer is a good fruit for people with diabetes.
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There are primarily two types of anjeer, also known as figs, which can be divided as dried figs and raw (fresh) figs.
When considering which type is better for diabetes management, dried figs often have a more significant impact on blood sugar levels and are more commonly consumed and available as compared to raw figs.
Let’s see how.
Dried Figs
Dried figs are like regular figs, but with most of their water taken out. They become sweeter and have more natural sugars in each bite than fresh figs.
People with diabetes should be careful with these because they can quickly make your blood sugar go up. If you want to eat them, just have a small amount once in a while as a treat or add a few to your food for taste and nutrients.
If you have to choose, fresh figs are usually a better pick for diabetes because they have less sugar. It’s easier to eat them and still keep your blood sugar in check. Whereas dried figs are not a very good option for people with diabetes.
Nutritional Content of Anjeer (dried)
Before we get into whether anjeer is good for diabetes, let’s see what’s inside these little fruits that makes them special:
| Nutrient | Amount per 50g (2-3 pieces) Serving of Dried Figs |
| Calories | 125 kcal |
| Carbohydrates | 32g |
| Dietary Fiber | 5 g |
| Sugars | 24 g |
| Protein | 1.7 g |
| Fat | 0.5 g |
| Vitamin K | 7.8 mcg |
| Potassium | 340 mg |
| Magnesium | 8.5mg |
| Calcium | 81 mg |
1. Dietary Fiber
Anjeer has a very good amount of dietary fiber in 50g of serving. Dried Figs are great for individuals who do not have diabetes as it helps bowel functions and much more.
But for people with diabetes it can be a problem as the sugar and carbs are high in dried figs which will rapidly increase your blood sugar and make it spike too quickly.
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2. Vitamins and Minerals
Dried Anjeer has important vitamins and minerals like vitamin K, potassium, magnesium, and calcium. These help your body work well, and they can help with diabetes management too.
3. Antioxidants
Figs are full of antioxidants. These antioxidants can help reduce inflammation and stress in your body, which are both causes of diabetes.
Benefits of Eating Dried Anjeer for Diabetes
1. Fiber-Rich
Dried figs are rich in dietary fiber, which aids in controlling blood sugar levels. Fiber slows down the absorption of sugars, helping to regulate blood glucose and prevent sharp fluctuations.
2. Heart Health
The potassium in anjeer can help keep your heart healthy by controlling your blood pressure. People with diabetes are more at risk for heart problems, so this is a big plus.
3. Digestive Health
The fiber in dried figs supports digestive health by preventing constipation. Maintaining regular bowel movements is important for overall well-being
4. Rich in Micronutrients
Dried figs contain essential vitamins and minerals like calcium, magnesium, and vitamin K, which are beneficial for overall health, including bone health and blood clotting.
5. Potential Risks and Considerations
While anjeer can be great for diabetes, there are a few things to keep in mind:
6. Calories
Figs, especially when dried, have a lot of calories. Eating too much can lead to weight gain, which isn’t great for diabetes.
7. High Sugar Content
Dried figs are naturally high in sugar, primarily in the form of fructose. Consuming too many dried figs at once can lead to a rapid increase in blood sugar levels.
8. High GI of Dried Figs
Dried figs can make your blood sugar go up quickly when you eat them as they have a high GI of 51. This means that your body quickly turns them into sugar after you eat them.
If you have diabetes, it’s important not to eat too many dried figs at once because it can make it harder to control your blood sugar.
9. Allergies
Some people might be allergic to figs or have tummy issues when eating them. If you’re not sure, talk to your doctor before adding figs to your diet.
Incorporating Anjeer into a Diabetes Diet Plan
If you have diabetes and want to add anjeer to your diet plan, here are some easy tips:
1. Portion Control
Pay attention to how much anjeer you eat. Eating a lot at once can give you too many carbs, which can affect your blood sugar. Try having just 2-3 dried figs as a snack. Even better
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2. Balanced Diet
Mix anjeer with other diabetes-friendly foods. Pair them with protein and healthy fats like other nuts, oilseeds, skimmed milk etc. to help keep your blood sugar steady.
3. Best Time to Eat Anjeer
There’s no specific “best” time, but you can enjoy figs as a snack between meals or after a walk or workout.
FitterTake
Anjeer, or figs, can be a helpful part of your diabetes plan as they help your blood sugar, and are packed with good nutrients. But, remember to eat them in moderation.
Keep an eye on your blood sugar levels and talk to your healthcare team or a dietitian to make sure they fit well into your diabetes diet. With some care, figs can be a tasty and healthy treat for people with diabetes on certain occasions.
To be certain, we suggest you also speak to our diabetes healthcare team, which has an expert dietician, physiotherapist and psychologist to understand the consumption of anjeer in diabetes diet and much more.
To learn more about Fitterfly’s Diabetes Care Program and how it can help you intelligently take control of your diabetes, speak to one of our counselors by just giving us a missed call at 08069450746, and we will definitely get back to you.
You can also try our diabetes reversal calculator to learn more about your journey towards a healthier lifestyle.
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