Do Figs Raise Your Blood Sugar Level? Fresh vs. Dried Impact Explained

November 25, 2025 •

4 min read

Despite popular myths, people with diabetes can often include figs in their diet with moderation. The key to understanding if and how figs raise your blood sugar level lies in distinguishing between fresh and dried forms and managing portion sizes effectively.

Quick Summary

The effect of figs on blood sugar depends heavily on whether they are fresh or dried, as well as portion size. High fiber content helps moderate glucose absorption, but dried figs have more concentrated sugar. Smart portioning and pairing are essential for managing their impact.

Key Points

Fresh vs. Dried: Fresh figs have a lower glycemic index (GI) and sugar concentration than dried figs, making them a better choice for blood sugar management.
Fiber is Key: The high fiber content in both fresh and dried figs helps slow the absorption of sugar, which prevents sharp blood sugar spikes.
Moderation is Mandatory: Due to their natural sugars, figs must be consumed in controlled, small portions, especially dried figs, to prevent blood sugar levels from rising too quickly.
Pair Smartly: Pairing figs with protein or healthy fats, like nuts or yogurt, can further slow down sugar absorption and help stabilize blood sugar levels.
Consult a Professional: It is always wise for individuals with diabetes to consult a doctor or dietitian for personalized guidance on incorporating figs into their meal plan.
Antioxidant Benefits: Figs contain antioxidants and compounds like abscisic acid that may improve glucose metabolism and insulin sensitivity.

Understanding Glycemic Index and Glycemic Load

To understand how figs affect blood sugar, it is crucial to know the concepts of glycemic index (GI) and glycemic load (GL). The GI is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar level when eaten on its own. Foods with a low GI (55 or less) cause a slower, more gradual rise in blood sugar, while high GI foods (70+) cause a rapid spike. Glycemic Load (GL) provides a more complete picture by combining the GI with the actual carbohydrate content in a serving size. It indicates how much a serving of food will raise your blood sugar.

How Different Fig Forms Affect Blood Sugar

Figs are available in two primary forms, and their preparation significantly impacts their nutritional profile and effect on blood sugar.

Fresh Figs: A Lower Glycemic Option

Fresh figs contain a moderate amount of natural sugar but are also high in water and fiber. This composition gives them a low glycemic index, typically around 35. A low GI means the sugar is released more slowly into the bloodstream, preventing rapid spikes. For individuals monitoring their glucose levels, fresh figs are generally the preferred option, provided portion sizes are controlled.

Dried Figs and Blood Sugar: What to Know

The drying process removes water, concentrating the sugars and calories in dried figs. A 100-gram serving of dried figs contains significantly more sugar and carbohydrates than the same amount of fresh figs.

Higher Glycemic Impact: Dried figs have a moderate GI, with sources reporting figures around 50-61. This means they will cause a more notable increase in blood sugar than fresh figs, especially if consumed in large quantities.
High Glycemic Load: Due to their concentrated carbohydrate content, the glycemic load of a standard serving of dried figs can be higher than that of fresh figs. This makes portion control particularly vital for diabetics.

The Role of Fiber and Other Compounds

Despite their sugar content, figs offer nutritional benefits that aid in blood sugar management.

High Fiber Content: Both fresh and dried figs are excellent sources of dietary fiber. This fiber, particularly the soluble type, slows down the absorption of sugar into the bloodstream, which helps prevent rapid blood glucose spikes.
Antioxidants and Insulin Sensitivity: Figs are rich in antioxidants, including abscisic acid (ABA), which has been shown in some studies to improve glucose metabolism and insulin sensitivity. These antioxidants also help reduce inflammation, a common issue for individuals with diabetes. Research on fig extracts has shown potential for lowering both glucose and insulin levels.

How to Safely Include Figs in Your Diet

For people managing blood sugar, consuming figs mindfully is key. Here are some strategies:

Choose Fresh Over Dried: When possible, opt for fresh figs to benefit from the lower sugar concentration and higher water content.
Practice Portion Control: Stick to small, measured portions. A serving might be one or two medium-sized fresh figs, or just one or two dried figs.
Pair with Protein and Fat: Consuming figs with a source of protein or healthy fat helps further slow down sugar absorption. Good options include pairing with almonds, walnuts, or a dollop of Greek yogurt.
Consider Timing: Eat figs as part of a meal rather than a standalone snack on an empty stomach. This can help moderate their impact on blood glucose levels.

Fresh vs. Dried Figs: A Comparison Table


Feature	Fresh Figs	Dried Figs
Glycemic Index (GI)	Low (approx. 35)	Moderate (approx. 50-61)
Glycemic Load (GL)	Low	Higher per concentrated portion
Natural Sugar Content	Lower per fruit, diluted by water	Higher per fruit, concentrated
Fiber Content	High	High
Water Content	High	Low
Best for Diabetics	Preferred option due to lower GI	Consume in very small, controlled portions

Conclusion

So, do figs raise your blood sugar level? Yes, but the impact is manageable and depends on the form and quantity consumed. While dried figs have a higher concentration of sugar and a moderate glycemic index, their fiber content helps mitigate rapid blood sugar spikes. Fresh figs, with their higher water content and lower GI, are a better choice for blood sugar management. By practicing portion control, choosing fresh varieties, and pairing them with protein or fat, individuals can enjoy figs as part of a balanced and healthy diet. However, always consult with a healthcare professional or registered dietitian for personalized dietary advice, especially if you have diabetes. For more information on managing diet for blood sugar, you can visit the American Heart Association at the following link: https://www.heart.org/en/news/2021/08/05/are-figs-good-for-you-get-the-whole-sweet-story.

Frequently Asked Questions

Yes, people with diabetes can eat figs in moderation. The key is to manage portion size and choose fresh figs over dried ones when possible, as fresh figs have a lower glycemic impact.

Fresh figs are generally better for blood sugar management because they have a lower glycemic index (approx. 35) and a lower sugar concentration compared to dried figs.

A safe portion is typically one to two medium-sized fresh figs or one to two small dried figs. Always monitor your blood sugar to see how your body responds and adjust accordingly.

The dietary fiber in figs slows down the digestive process, delaying the absorption of sugar into the bloodstream. This prevents the rapid spike in blood glucose that high-sugar foods can cause.

Yes, pairing figs with protein or healthy fats is an excellent strategy. For example, eating figs with a handful of nuts or some Greek yogurt helps slow down glucose absorption and promotes more stable blood sugar levels.

Some small studies have suggested that fig leaf tea may help lower blood sugar and reduce insulin needs in individuals with Type 1 diabetes, but more research is needed. It is not a substitute for standard medical treatment.

No, this is a myth. While moderation is important due to their natural sugar content, figs are not forbidden. Their fiber and nutrient profile offer health benefits when consumed mindfully within a balanced diet.

Add sliced fresh figs to a salad, pair dried figs with nuts or cheese for a balanced snack, or use them sparingly to naturally sweeten yogurt or oatmeal.