Diabetes is a common condition that affects around 4.7 million people in the UK, and someone is diagnosed with diabetes every two minutes. It’s caused by the pancreas not producing enough of the hormone insulin, or the body not reacting to insulin. Without enough insulin, the body struggles to convert sugar in the blood into useable energy. But, you could lower your chances of developing diabetes symptoms by avoiding raisins, it’s been claimed.
Regularly eating raisins could increase your chances of developing diabetes symptoms and complications, revealed nutritionist Joy Bauer.
When they’re being dried – a process known as dehydration – the fruit’s natural sugars become more concentrated.
But, seeing as they’re quite small, you’re more likely to eat more than the recommended portion size.
That means you may be eating more sugar when you’re eating raisins, than you would do with some other types of fruit.
“Eating raisins or other dried fruits may be a better option than snacking on cookies, but it’ll still spike your blood sugar,” said Bauer.
“Why? During the dehydration process, fruits’ natural sugars become very concentrated, causing an unhealthy elevation in blood sugar when they are rapidly absorbed by the body.
“Just one more reason to stick with whole, fresh fruit options like grapefruit, cantaloupe, strawberries, and peaches.”
Charity Diabetes UK added: “Some people find that it is easy to overdo the dried fruit, grapes and tropical fruits.
“If you consider a serving of dried fruit is a tablespoon and packs in 20.8g carbs, 20.8g total sugar and 82 calories, you can see how easily this happens. An apple on the other hand, which takes a while to eat, contains only 11.8g carbs, 11.8g sugar and 47 calories.”
Generally, the sugar content in fruit is natural, and you won’t need to cut back on the amount of fruit in your diet.
It’s different from the sugars that come in chocolate, biscuits and cakes, it added.
You could also lower your risk of diabetes symptoms by doing regular exercises, said the NHS.
Everyone should aim to do at least 150 minutes of moderate-intensity activity every week, it said.
Many people may have diabetes without even knowing it, because the signs don’t necessarily make you feel unwell.
Common diabetes symptoms include passing more urine than normal, feeling very tired, and constantly feeling thirsty.
Speak to a doctor if you think you’re worried about the symptoms of diabetes, or if you think you may be at risk.