Dried fruits are considered a he althy food. They are present in breakfast mixes including oats, seeds, nuts under the general name muesli. Fruits are extremely useful food. They are a source of vitamins, minerals, antioxidants, fiber. However, dried fruit has a higher calorie and sugar content because of its dehydrated texture, which makes some of its components more saturated.
According to Food Data cited by he althdigest.com, 30 grams of dried raisins contain about 85 calories and 22.5 grams of carbohydrates, of which 18.5 grams are sugars. The same amount of fresh grapes has only 5.4 grams of carbohydrates, of which 4 grams are sugars. This makes raisins many times more caloric and more saturated with sugars than their fresh version - grapes.
However, dried fruit is packed with vitamins, fiber, minerals and antioxidants. However, with them you need to strictly monitor your portions and not consume large amounts.
Diets and diets that include dried fruit in their composition are very rich in fiber, which is associated with a reduced risk of cardiovascular and digestive diseases, obesity, diabetes.
Dried fruits are very rich in antioxidants They are extremely important in fighting oxidative stress caused by free radicals that cause tissue inflammation. Among the dried fruits richest in antioxidants are prunes, apples, dried apricots. According to a 2013 study published in the Journal of Food Science, raisins can contribute significantly to improving lipid profile and glycemic control. This means they lower the risk of cardiovascular disease and diabetes.
Dried fruits are extremely high in sugars
One of the biggest concerns about dried fruit is the sugar content. Because they are dehydrated, fruit sugars are concentrated and increase their amount per unit weight. Many dried fruits are further processed with sugar or white flour to improve their taste and shelf life. This makes them potentially even more dangerous to he alth, especially if consumed in large quantities.
Even if they have no added sugars, dried fruits contain a very high amount of fruit sugar or fructose. Excess amounts of fructose in the blood cause high cholesterol, worsened lipid profile, liver diseases, non-alcoholic fatty liver disease (because fructose is processed only in the liver, not in the rest of the cells of the body, as is the case with glucose), diabetes, cardiovascular diseases. This is according to data published in Alternative Medicine Review.
Another disadvantage of dried fruit is that you can very easily overdo it. Like nuts, they are small, tasty, and one can easily eat more than a handful, which is too much.
As with anything he althy, portion control should be careful with dried fruit.
What is the he althiest way to consume dried fruit?
Before consuming dried fruit, read labels carefully. Avoid dried fruits that have been further processed with sugars or white flour. This is the most unhe althy option possible.
Choose dried fruits according to your needs. Prunes, for example, can relieve constipation thanks to their high content of soluble and insoluble fiber. Raisins can help control blood sugar. Dried figs have the highest calcium content among dried fruits, according to medicinenet.com.
Dried fruits are useful. There's no reason to avoid them or cut them out of your menu altogether. The only important thing to do is not to overdo the amount.
