What dried fruits should diabetics avoid? Expert advice on managing blood sugar.

November 2, 2025 •

5 min read

While dried fruit offers concentrated nutrients like fiber and antioxidants, its concentrated sugar can significantly impact blood glucose levels if consumed excessively. It is critical for individuals with diabetes to understand what dried fruits should diabetics avoid to prevent potentially harmful spikes.

Quick Summary

Guide for diabetics on consuming dried fruits. Explains how concentrated sugar can impact blood glucose. Highlights specific varieties to limit or avoid and provides strategies like portion control and pairing with protein or fats for safer snacking.

Key Points

High-Sugar Varieties: Dates, raisins, dried figs, and any candied or sweetened fruit should be avoided or consumed in very limited, infrequent portions due to concentrated sugars.
Check for Added Sugar: Always read ingredient labels to ensure no additional sweeteners or syrups have been added during processing, especially for products like dried mango or cranberries.
Portion Control is Paramount: A serving of dried fruit is much smaller than fresh fruit. A typical serving is about two tablespoons, which is easy to over-consume if not measured carefully.
Pair with Protein or Fat: To slow down the absorption of sugar and prevent spikes, pair small portions of dried fruit with a source of protein or healthy fat, such as nuts, seeds, or yogurt.
Better Choices in Moderation: Opt for lower-glycemic options like dried apricots and prunes when you do choose dried fruit, but still adhere to strict portion sizes.
Fresh Fruit is the Best Alternative: Fresh fruit, with its higher water and fiber content, is a more effective choice for satisfying cravings while better managing blood sugar levels.

The Problem with Dried Fruit and Blood Sugar

Dried fruits are produced by removing most of the water from fresh fruit, which concentrates the nutrients, calories, and, most importantly for diabetics, the natural sugars. While this process offers a shelf-stable and nutrient-dense snack, it significantly changes the fruit's impact on blood sugar levels. A small handful of raisins contains as many carbohydrates as a much larger portion of fresh grapes, making it easier to over-consume and cause a blood sugar spike.

The glycemic index (GI) and glycemic load (GL) are key metrics for understanding a food's effect on blood glucose. The GI measures how quickly a food raises blood sugar, while the GL considers the portion size. High-GI dried fruits can trigger rapid spikes, while lower-GI options offer a more gradual release of sugar. However, even lower-GI dried fruits require careful portion control due to their concentrated sugar and calorie content.

Dried Fruits to Approach with Caution or Avoid

For diabetics, it's not necessary to eliminate all dried fruit, but it is wise to be mindful of certain types. The following should be consumed in very small, controlled portions or avoided entirely, especially those with added sugars.

Dates: With a naturally high sugar concentration, dates can have a significant impact on blood sugar. A single Medjool date contains about 18 grams of carbohydrates. While some studies show dates have a moderate GI, the concentrated sugar and carb count means moderation is essential.
Raisins (Dried Grapes): Raisins are a common culprit for blood sugar spikes due to their high concentration of sugar. The GI can vary, but is often medium-to-high, especially when consumed alone. Portion size is extremely important, with the American Diabetes Association suggesting no more than two tablespoons at a time.
Dried Figs: Like dates, dried figs (anjeer) have a high concentration of natural sugars and a medium GI. Over-consuming them can lead to a quick rise in blood sugar, so they are best enjoyed in very small quantities and paired with a fat or protein source.
Candied and Sugared Fruits: Any dried fruit that has been candied or processed with added sugars is a definite item to avoid. This includes commercially available dried cranberries, pineapples, and mangoes, which often have extra sugar, syrups, or coatings. Always check the ingredients label.
Dried Mango: Often, dried mango is sweetened or processed in a way that raises its GI. While fresh mango has a moderate GI, the dried version's concentrated sugar can be problematic, so choosing minimally processed, unsweetened varieties and controlling portions is key.
Dried Bananas (Chips): Many banana chip products are fried and have added sugar, making them high in both calories and carbohydrates. They should be avoided in favor of a small portion of a fresh banana or unsweetened, baked versions in strict moderation.

Healthier Dried Fruit Alternatives and Strategies

While some dried fruits are riskier than others, it is still possible to enjoy some in moderation as part of a diabetes-friendly diet. The key is to choose wisely and implement effective strategies.

Best practices for consuming dried fruit:

Choose Lower-GI Options: Dried apricots and prunes generally have a lower glycemic index, making them a better choice for a more gradual blood sugar response.
Pair with Protein and Fat: Eating dried fruit with a source of healthy fat or protein, like nuts or Greek yogurt, can significantly slow down the absorption of sugar into the bloodstream.
Practice Strict Portion Control: Because of their concentrated nature, a serving of dried fruit is much smaller than fresh fruit. Stick to a small handful or about two tablespoons.
Check the Label: Opt for brands with no added sugar. Look for simple ingredients and avoid those with corn syrup or other sweeteners.

Dried Fruit Comparison Table


Dried Fruit	Common GI	Key Concern for Diabetics	Alternative/Mitigation Strategy
Dates	High (GI 42-72)	Extremely high in concentrated natural sugars; easy to overeat.	Limit to 1-2 dates at a time and pair with a protein like nuts.
Raisins	Medium-High (GI 54-66)	Very concentrated sugar; easily consumed in large quantities.	Stick to a 2-tablespoon serving size and pair with nuts or seeds.
Dried Figs	Medium (GI 51)	High in natural sugars, but also high in fiber.	Limit to 1-2 dried figs per snack and combine with a healthy fat.
Dried Mango	High (with added sugar)	Often processed with extra sugar; concentrated natural sugars.	Choose unsweetened, minimally processed versions and stick to very small portions.
Dried Apricots	Low (GI 30-32)	Better choice due to lower GI, but still high in calories and sugar.	Practice portion control (approx. 1/4 cup) and pair with a fat or protein source.
Prunes	Low (GI 29)	High fiber content helps regulate blood sugar response.	Stick to moderate portions and enjoy as part of a balanced meal.

The Importance of Label Reading

Always read the nutrition label carefully. The list of ingredients and the 'Added Sugars' line are crucial for making informed decisions. Many commercially prepared dried fruits, especially fruit mixes or 'trail mixes', contain added sweeteners. These can significantly increase the total carbohydrate and sugar load, leading to unpredictable blood sugar changes. Choose products that list only the fruit itself in the ingredients list.

Fresh Fruit: The Better Choice

Whenever possible, opting for fresh fruit over its dried counterpart is the best strategy for managing blood sugar. The water content in fresh fruit provides volume and helps slow digestion, preventing the rapid sugar absorption seen with dried fruit. Berries, apples, and oranges are all excellent fresh fruit choices for diabetics. The larger portion size of fresh fruit also promotes a feeling of fullness, which can help prevent overeating.

Conclusion: Mindful Consumption is Key

For diabetics, knowing what dried fruits should diabetics avoid and how to consume healthier alternatives is a crucial part of nutritional management. High-sugar varieties like dates, raisins, and those with added sweeteners pose the highest risk of blood sugar spikes. However, with careful portion control and smart pairing with healthy fats and proteins, lower-GI dried fruits can be included in a balanced diet. Ultimately, fresh fruit remains the superior choice for overall blood sugar management due to its fiber and water content. To make the best decisions for your health, always consult with a healthcare professional or registered dietitian. For more information on food choices for managing diabetes, refer to resources from reputable organizations such as the American Diabetes Association.

Key Takeaways

Concentrated Sugars: Dried fruits have a higher concentration of natural sugars than fresh fruits, which can cause faster blood sugar spikes.
Worst Offenders: Avoid candied or sugar-coated dried fruits completely, and consume high-sugar varieties like dates, raisins, and dried figs with great caution.
Smarter Choices: Lower-GI options like dried apricots and prunes are better, but still require strict portion control.
Pair Strategically: Combine dried fruits with protein or healthy fats, like nuts or yogurt, to slow sugar absorption and minimize blood sugar impact.
Always Check Labels: Look for unsweetened products and read the ingredients list to avoid added sugars and syrups.
Fresh is Best: Prioritize fresh fruit over dried whenever possible, as its water and fiber content help regulate blood sugar more effectively.

Frequently Asked Questions

Yes, diabetics can eat dates, but only in strict moderation. Due to their high concentration of natural sugars, it is recommended to limit intake to one or two dates at a time and pair them with a protein or healthy fat to help stabilize blood sugar levels.

Raisins are not strictly forbidden, but they are a high-sugar, concentrated carbohydrate source that can cause blood sugar spikes if consumed in large quantities. Limiting the portion size to about two tablespoons and combining them with nuts or seeds is the best approach.

Some lower-glycemic dried fruit options include dried apricots and prunes. They are higher in fiber than many other varieties, which helps moderate the blood sugar response. Portion control remains critical even with these choices.

The main difference is the water content. The drying process removes water, which concentrates the sugar and calories into a smaller volume. This makes it very easy to consume a large amount of sugar quickly and cause a blood sugar spike, unlike fresh fruit where the water provides bulk and slows digestion.

It is best to be cautious with dried mango, as many store-bought varieties contain added sugars. For unsweetened, minimally processed dried mango, portion control is still very important due to the concentrated natural sugars.

The best way is to eat a very small portion (e.g., two tablespoons) and pair it with a food high in fiber, protein, or healthy fat, such as nuts or yogurt. This strategy helps slow down the absorption of sugar and minimize the impact on blood glucose.

Check the ingredients list on the packaging. If ingredients like sugar, corn syrup, fruit juice concentrate, or sucrose are listed, the product contains added sugar and should be avoided. Always opt for unsweetened versions where only the fruit is listed as an ingredient.