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Dried fruits are a tricky business when it comes to diabetes. People with diabetes, most often than not, consume fresh fruits with a lot of trepidation because of their natural sugar content. This apprehension increases manifolds when dried fruits enter the picture.
Fruits in all forms – fresh or dried – are 100% carbohydrates, in the form of fructose. The only thing that varies from fruit to fruit is the amount of natural sugar content.
Now, since dried fruits are dehydrated forms of fruits, their natural sugar is in a concentrated form. This makes it all the more imperative to consume dried fruits in a moderated, regulated portion size.
For instance, just 2 tbsps of dried fruits like raisins, prunes, figs or dates contain 15gms of carbohydrates. This does restrict your dried fruit consumption only to spoonfuls per day. However, dried fruits make for a much better candy when you get hit by cravings for something sweet.
Glycemic Index or GI is a measure of how fast your body can convert the carbohydrate present in the consumed food into glucose. The GI of any food is calculated against that of pure glucose (GI 100) as a reference.
Based on this description, foods are categorized as having high GI (70 or above), medium GI (56-69) and low GI (55 or below).
Most of the dried fruits fall in the range of low to medium GI
|Dry Fruits||Glycemic Index or GI|
|Raisins or Kishmish||54-66|
|Apricots or Khubani||30-32|
|Figs or Anjeer||61|
|Dates or Khajoor||42|
1. Dry Fruits Milkshake
6-7 dates (pitted), 2-3 dry figs (Anjeer), 1/4 cup walnuts, 1/4 cup almonds, 1 tbsp honey (or according to taste), 2-1/2 cups cold milk, 1 cup warm water (for soaking).
Soak dry fruits and nuts in warm water for 25-30 minutes or overnight. Next, drain them thoroughly and blend them along with honey and 1/2 cup milk. The consistency should be of a thick paste.
To this paste, add the rest of the milk and blend again. Top it with chopped nuts and serve along some ice cubes.
2. Dates Halwa
2 cups (260 grams) dates (pitted), 1 cup warm water (for soaking), ½ cup ghee, ¼ tsp cardamom powder, 2 tbsp cornflour, ½ cup water (for slurry), 10 cashew nuts (chopped).
Soak 2 cup dates in 1 cup hot water for 30 minutes. Blend to smooth paste. Transfer this paste to a large wok. Add ¼ cup ghee and mix well with continuous stirring on medium flame, until it is absorbed well.
Add another 2 tbsp of ghee and continue to cook until the mixture thickens and turns glossy. In a small bowl, mix cornflour and ½ cup water to form a lump-free slurry. Pour this in the wok and mix well.
Cook on medium flame till it turns glossy. In a small pan, roast 10 cashews in 2 tbsp ghee until they turn golden brown. Add these to the halwa. Also add ¼ tsp cardamom powder and mix well. Serve piping hot.
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