Dried fruit: good or bad؟
Information about dried fruit is very contradictory.
Some say it’s a nutritious and healthy snack, while others claim it’s no better than candy.
This is a detailed article about dry fruits and their effect on your health.
What are dried fruits?
A dried fruit is a fruit that has had almost all of its water content removed through drying.
The fruit shrinks during this process and the dried fruit remains small and full of energy.
Raisins are the most common type, followed by dates, plums, figs and apricots.
Other types of dried fruit are also available, sometimes in candied (sugar coated) form. These include mangoes, pineapples, blueberries, bananas and apples.
They can be stored for longer than fresh fruit and can be a useful snack, especially on long trips where a refrigerator is not available.
Dried fruit has most of its water content removed. Its most common types are raisins, dates, plums, figs and apricots.
They are rich in micronutrients, fiber and antioxidants
And it is very nutritious.
A piece of dried fruit contains almost the same amount of nutrients as fresh fruit, but is concentrated in a much smaller package.
By weight, dried fruit contains 3.5 times the fiber, vitamins and minerals of fresh fruit.
Therefore, one serving can provide a large percentage of the recommended daily intake of many vitamins and minerals.
However, there are a few exceptions. For example, the content of vitamin C decreases significantly when the fruit is dried
Dried fruits in general contain a lot of fiber and are an excellent source of antioxidants, especially polyphenols.
Polyphenol antioxidants are associated with health benefits such as improved blood flow, better digestive health, reduced oxidative damage, and reduced risk of many diseases.
Dried fruits are rich in fiber, vitamins and minerals. It is also rich in phenolic antioxidants that have many health benefits.
Effects of dried fruits on health
Several studies have shown that people who eat dried fruit weigh less and get more nutrients compared to people who do not eat dried fruit.
However, these studies were observational in nature, so they cannot prove that dried fruit caused improvement.
Dried fruit is also a good source of many plant compounds, including powerful antioxidants
Eating dried fruit has been linked to increased nutrient intake and reduced risk of obesity.
Raisins may reduce the risk of certain diseases
Raisins are dry grapes.
They are full of fiber, potassium, and various health-promoting plant compounds.
They have a low to moderate glycemic index value and a low insulin index.
This means that raisins should not cause a spike in blood sugar or insulin levels after a meal.
Studies show that eating raisins is possible.
low blood pressure.
Improve blood sugar control.
Reduction of inflammatory markers and blood cholesterol.
lead to increased feeling of satiety.
All of these factors should help reduce the risk of type 2 diabetes and heart disease.
Raisins are rich in fiber, potassium and other plant compounds. Eating raisins may improve blood sugar control, lower blood pressure and cholesterol, and reduce inflammation.
Plums are a natural laxative and may help fight disease
Dried plums are plums.
They are highly nutritious and are rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K.
They are known for their natural laxative effects.
This is due to the high content of fiber and a sugar alcohol called sorbitol that is naturally found in some fruits.
Eating plums has been proven to help improve stool frequency and consistency. Plums are even more effective in relieving constipation than psyllium, another common remedy
As an excellent source of antioxidants, plums may prevent oxidation of LDL cholesterol and help prevent heart disease and cancer.
Plums are also rich in a mineral called boron, which can help fight osteoporosis
In addition, plums are very filling and should not cause a rapid rise in blood sugar levels
Due to its fiber and sorbitol content, prunes have a natural laxative effect. They are also very filling and may help fight oxidative damage in the body.
Dates may be beneficial for pregnancy and help prevent several diseases
Dates are extremely sweet. They are an excellent source of fiber, potassium, iron and several plant compounds.
Of all dried fruits, they are one of the richest sources of antioxidants that help reduce oxidative damage in the body.
Dates have a low glycemic index, which means that eating them should not cause a sharp rise in blood sugar levels
The use of dates in relation to pregnant women and childbirth has also been studied.
Eating dates regularly during the last few weeks of pregnancy may help ease the dilation of the cervix and also reduce the need for induction labor.
One study showed that women ate dates during the last few weeks of pregnancy. Only 4 percent of women who ate dates needed an induction, compared to 21 percent of women who didn’t eat dates.
Dates have also shown promising results in animal and test-tube studies as a treatment for male infertility, but human studies are lacking at this stage.
Dates are rich in antioxidants, potassium, iron and fiber. Eating dates may help reduce oxidative damage, regulate blood sugar, and help with childbirth in pregnant women.
stand
Fruits contain significant amounts of natural sugar.
Because the water has been removed from dried fruit, it concentrates all the sugar and calories into a much smaller package.
For this reason, dried fruits are very high in calories and sugar, including glucose and fructose.
Below are some examples of the natural sugar content of dried fruit.
Raisins: 59%.
Plum: 38%
Apricot: 53%.
Figs: 48%.
About 22 to 51% of this sugar content is fructose. Eating too much fructose may have negative health effects. This includes an increased risk of weight gain, type 2 diabetes, and heart disease
A small 1-ounce portion of raisins contains 84 calories, almost exclusively from sugar.
Because dried fruit is sweet and energizing, it’s easy to eat large amounts at once, which can lead to excess sugar and calorie intake.
They are relatively high in calories and sugar. Regular dried fruits contain 38 to 66 percent sugar, and eating too much of them may contribute to weight gain and various health problems.
Avoid dried fruits with added sugar (sweet fruits).
To make some dried fruits even sweeter and more attractive, they are added with sugar or syrup before drying.
Dried fruits with added sugar are also known as sweet fruits.
Added sugar has been repeatedly shown to have harmful health effects, increasing the risk of obesity, heart disease, and even cancer.
To avoid dried fruit containing added sugar, it is important to read the ingredients and nutritional information on the package.
Some fruits are covered with sugar or syrup before drying. Always read the package when buying dried fruit and avoid brands that contain added sugar.
They may contain sulfites and may be contaminated with fungi and toxins.
Some manufacturers add a preservative called sulfite to their dried fruit.
This makes the dried fruit look more attractive as it preserves the fruit and prevents it from discolouring.
This mainly applies to light colored fruits such as apricots and raisins.
Some people may be sensitive to sulfites and may experience stomach cramps, skin rashes, and asthma attacks after consuming them. To avoid sulfites, choose brown or gray dried fruits rather than light colors.
Improperly stored dried fruits may also be contaminated with fungi, aflatoxins and other toxic compounds.
Sulfites are added to some dried fruits to preserve color, which may cause adverse effects in sensitive individuals. Dried fruits that are not properly stored and stored may also be contaminated with fungi and toxins.
Like many other foods, dried fruit has both good and bad sides.
Dried fruits can increase your fiber and nutrient intake and provide your body with large amounts of antioxidants.
However, they are also high in sugar and calories and can cause problems if consumed in excess.
For this reason, dried fruits should only be consumed in small amounts and preferably with other nutritious foods.
They should not be eaten by the handful, as it is very easy to eat too many calories from dried fruits.
Also, they are a high-carb food, which makes them unsuitable for a low-carb diet.
At the end of the day, dried fruit isn’t quite perfect, but it’s certainly a healthier and more nutritious snack than chips or other processed junk food.
They contain natural sugar and high calories