Healthiest Dry Fruits With the Lowest Glycemic Index

Dry fruits are not all “sugar bombs.” Nuts and certain dried fruits have low GI and can help control sugar when eaten in small amounts.

Best low‑GI dry fruits (nuts)

• Almonds, walnuts, pistachios, cashews have very low GI (0–22) and are rich in fibre, healthy fats, and protein.

• Portion: 1 small handful per day (8–10 almonds, 4–6 walnut halves, 10–12 cashews).

Low‑GI dried fruits (fruit‑based)

• Dried apples, dried apricots, prunes, dried peaches have GI around 29–35, still low.

• Portion: 2–3 small pieces or 1–2 tablespoons; avoid sugary packaged versions.

Higher‑GI dry fruits (eat sparingly)

• Dates, figs, raisins have moderate to high GI (40–65) and are very sugary.

• Tip: 1–2 dates or 1 teaspoon raisins, paired with nuts, once in a while.

How to eat them safely

• Keep portions small.

• Combine dried fruit with nuts to slow sugar rise.

• Choose unsweetened, no‑added‑sugar options.

1. https://unityhealth.to/2018/12/four-dried-fruits-found-to-be-low-on-glycemic-index-and-a-possible-food-source-for-people-with-diabetes/
2. https://www.diabetescarecommunity.ca/diet-and-fitness-articles/diabetes-diet-articles/diabetes-and-dried-fruit/
3. https://www.sugarfit.com/blog/dried-fruits-nuts-seeds-for-diabetes/
4. https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf