Apricots are a sweet, juicy fruit that many people enjoy. The key to knowing whether you can enjoy eat while living with type 2 diabetes is understanding how different types of apricots affect blood sugar levels. This can help you decide how to include apricots in a balanced diet.

Nutrients in Apricots

Apricots are packed with vitamins and antioxidants. They’re excellent sources of vitamin A, vitamin C, beta-carotene, and fiber, which help support your immune system, eye health, and digestion. They’re also low in calories and have a low glycemic index (GI), meaning they don’t cause big blood sugar spikes. Foods with a GI of 1 to 55 are considered low, and the GI of apricots is around 34, making them a smart choice for people managing diabetes. Other fruits like apples and strawberries can also be good options for low-GI foods.

Another health benefit is that apricots are low in potassium. This is important for people with diabetes who also have kidney concerns, since high potassium levels can be dangerous.

How To Choose Among Apricot Types

When choosing apricots, fresh is best. Fresh apricots contain natural sugars and fiber, which help slow down digestion and keep blood sugar steady.

On the other hand, dried apricots are often higher in added sugar and carbs than fresh apricots, but their fiber content is usually about three times higher. Dried apricots may be a great alternative, but try to find versions with lower amounts of added sugar. Portion sizes are also usually smaller, so eating dried apricots may not be as filling as other options.

Canned apricots are often packed in syrup, which adds extra sugar. If you choose canned, look for options labeled “no added sugar” or “packed in its own juices.” Always be sure to check the label to avoid eating any hidden sugars.

Serving Suggestions

Portion control is key. One serving size of apricots is about three small fresh apricots (100 grams) or six halves of canned apricots. This serving contains roughly 10 grams of carbohydrates, which generally fits well into a diabetes-friendly diet. For reference, a slice of commercially prepared white bread has 13 grams of carbohydrates.

To prevent blood sugar spikes and keep levels stable, pair apricots with a good source of protein. A well-balanced snack with fruit and protein can slow down digestion, making you feel fuller for longer. Here are a few snack ideas you could try:

• Slicing fresh apricots and eating them with a handful of nuts
• Adding chopped apricots to plain Greek yogurt or cottage cheese
• Pairing apricots with cheese

Making Apricots Work for You

Apricots can be a safe and healthy fruit for people with type 2 diabetes. They’re low in calories and potassium but still full of nutrients and antioxidants. Just be mindful of the type of apricots you choose, how much you eat, and what you pair them with.

As always, talk to your doctor or dietitian before making changes to your diet. Remember, everyone’s needs are different, and your healthcare team can help you make the best choices for your health.

Join the Conversation

On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.

How do you incorporate apricots into your diabetes diet? Let others know in the comments below.