Did you know…

Particularly in their dried form, apricots are one of the best natural sources of vitamin A and beta-carotene. Just a handful of apricots easily meets one hundred percent of the recommended daily allowance (RDA) of beta-carotene and, depending on the variety, the carotenoid content can reach over 16,000 micrograms in just three fresh apricots. Apricots also provide considerable amounts of vitamin C, potassium, copper (heart health) and manganese.

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Weight Loss & Diabetes: Fresh apricots have several key ingredients that make them a good fruit for diabetes prevention and controlling blood sugar levels. The vitamin E found in fresh and dried apricots helps to improve blood sugar levels for people suffering from Type 2 diabetes [1]. The high fiber in apricots slows digestion to control the release of sugar into your bloodstream, and it improves the body’s ability to respond to insulin. Per 100 grams (2/3 cups), apricots have a GI of 57 (med) and GL of 5 (low).

Ketogenic Diet: One whole apricot has 3.1 net grams of carbs and is considered a lowest carb fruit (1 to 5 net carbs) per serving. Even on severely carb-restricted diet you can eat an apricot and stay within your limits.

How to select

  • Look for fresh apricots that have a rich orange color and are slightly soft
  • Dried apricots come in orange (sulphured) and brown (unsulphured)
  • To avoid extra calories, choose canned apricots that are packed in juice rather than in sugar syrup (although canned fruit is not preferable)

How to store

  • Keep fresh apricots refrigerated as they have a short shelf life
  • Consume within a few days when ripe

Seasonality

Northern hemisphere: Late varieties opening in September.

The Verdict

Although the GI of Apricot is medium, its glycemic impact (GL) is low, a measure some say is a better describes how food impacts blood sugar when digested. Although apricots are considered a lowest carb fruit, a common challenge for Keto dieters is that eating anything sweet may cause cravings, making it difficult to stick to a low carb diet. Remember that low GI/GL foods have properties that facilitates weight loss too – even if they are higher in carbs.

Sources

[1] Apricots and blood sugar 
[2] Complete Keto Diet Food List: What to Eat and Avoid