Have you wondered if figs can be part of your diabetes meal plan? The good news is that these naturally sweet fruits can fit into a balanced diet when eaten mindfully. This article explains the benefits of eating figs and how to add them to your meals.

Figs as a Nutrient Powerhouse

Figs are rich in nutrients that may offer health benefits for people living with type 2 diabetes. They contain dietary fiber, which slows down how fast sugar enters the bloodstream and supports digestion. Fiber found in figs can be great for your heart health and might even lower blood pressure. Fiber also reduces the risk of type 2 diabetes, heart disease, and colon cancer. While figs are naturally sweet and contain natural sugars, their high fiber content can help prevent blood sugar spikes when eaten in moderation or as part of a balanced diet.

Figs also provide vitamins C, B1, B2, and K, along with minerals like calcium, magnesium, iron, and potassium. The antioxidants and anti-inflammatory chemicals in figs may help reduce inflammation in the body.

If you’re living with diabetes, you may need to watch your potassium levels. Insulin helps move potassium from your blood into your cells. When insulin doesn’t work, uncontrolled blood sugar may lead to hyperkalemia (high potassium). Because figs are high in potassium, you may need to monitor how much you eat if your potassium levels are already high or if your doctor or dietitian recommends doing so.

The Glycemic Index of Figs

The glycemic index (GI) measures how quickly a food raises blood glucose or blood sugar. A higher GI means the food is more likely to cause a spike in blood sugar levels.

Fresh figs have a glycemic index of 51, which makes them a low glycemic index food. Dried figs have a glycemic index of 61, placing them in the medium-GI category. This means fresh figs are less likely to cause a quick blood sugar spike, making them a better choice for people with diabetes. Other low-GI fruits include apricots, strawberries, and apples.

Which Type of Fig Is Best?

Both fresh and dried figs offer health benefits, but they differ in sugar content. Fresh figs are lower in sugar and calories, making them a safer choice for blood sugar control. Dried figs have more concentrated natural sugars because the water is removed during the drying process.

If you choose dried figs, be extra mindful of portion size and look for options without any added sugars. Dried fruits are also less filling than fresh fruits, so it can be easier to eat more than you planned.

How Many Figs Are Too Many?

Portion control is key when including figs into a diabetes-friendly diet. A typical serving size of fresh figs is about two medium or one and a half large figs, or roughly 17 grams. For dried figs, a serving is about three small figs.

Keep in mind that figs have a natural laxative effect, so eating too many may cause stomach pains or diarrhea.

To help stabilize blood sugar and slow digestion, eat figs along with a source of protein. Healthy snack ideas include:

• Pairing fresh figs with a handful of nuts
• Mixing fresh or figs into cottage cheese or Greek yogurt
• Adding sliced figs to salads

Figs can be a nutritious and satisfying addition to a diabetes-friendly diet when eaten in moderation. Their fiber, antioxidants, and low-to-moderate glycemic index make them a better choice than many processed snacks. Just remember to watch your portion sizes and pair figs with protein to help keep your blood sugar stable.

As always, talk with your healthcare provider or dietitian before changing to your meal plan, especially if you need to monitor potassium levels.

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What is your favorite way to enjoy figs with a diabetes-friendly diet? Let others know in the comments below.