Some people think that dried fruit belongs to the group of nutritious, healthy snacks, while others think that dried fruits are no better than candy. The article will provide more detailed information about dried fruit and the health effects when using this food.
1. What is dried fruit?
Dried fruit has had almost all of its water content removed through drying methods. The fruit shrinks during drying, leaving a small, energy-rich dry fruit. Raisins are ranked among the most popular dried fruits, followed by dates, prunes, figs and apricots.
Other dried fruits such as: Mango, pineapple, cranberry, banana and apple... can be processed in the form of sugar-coated candies.
The shelf life of dried fruit is longer than that of fresh fruit and is considered a handy snack, especially during long trips without a refrigerator to preserve and store.
2. Dried fruit contains many micronutrients, fiber and antioxidants
Information about dried fruit is mixed. However, dried fruit has high nutritional value. A portion in dried fruit contains the same amount of nutrients as fresh fruit, but when the fruit is concentrated in a much smaller package. Calculated by weight, dried fruit contains 3.5 times more fiber, vitamins and minerals than fresh fruit. Therefore, in the diet using dried fruit can provide the body with a large percentage of the recommended daily vitamin and mineral content, such as: Folate. However, there are some exceptions for other nutritional components. such as: Vitamin C content is significantly reduced when the fruit is dried.
Dried fruits in general in nutritional composition contain a lot of fiber and are an excellent source of antioxidants for the body, especially polyphenols. Polyphenol antioxidants are known to be associated with health benefits such as: improved blood flow, better digestive health, reduced oxidative damage and also reduced risk of many diseases.
3. Health effects of dried fruit
Is it good to eat dried fruit? Several studies investigating the benefits of dried fruit have shown that people who eat dried fruit tend to weigh less and absorb more nutrients than those who don't eat dried fruit in the morning. Ration. However, these studies are observational, so cannot prove that dried fruit improves weight status.
Dried fruit also provides quite a few plant compounds, including powerful antioxidants.
4. Raisins may help reduce the risk of certain diseases
The nutritional profile of raisins is rich in fiber, potassium, and various health-promoting plant compounds. Raisins also have low to moderate glycemic index and low insulin values. So raisins will not cause a spike in blood sugar or insulin levels after a meal. Raisins work:
Lowers blood pressure Improves blood sugar control Reduces inflammatory markers in the body while reducing blood cholesterol levels Leads to increased satiety All of these factors will contribute reduces the risk of developing type 2 diabetes and heart disease.
5. Prunes are considered a natural laxative and can help fight disease
Prunes are classified as a fairly nutritious food, with nutrients rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K. Moreover, the natural laxative effect of prunes brings many benefits to the body. This interpretation suggests that prunes are high in fiber and a sugar alcohol called sorbitol, which is found naturally in some fruits.
Dietary use of prunes has been shown to improve stool frequency and consistency. Prunes are considered to be even more effective at relieving constipation than psyllium, which is another popular remedy. Prunes are a rich source of antioxidants, plus, prunes can inhibit the oxidation of LDL cholesterol and help prevent heart disease and cancer. Prunes are also rich in the mineral boron, which may help fight osteoporosis. Moreover, prunes also have the effect of providing a feeling of fullness and do not cause blood sugar spikes.
6. Dates can benefit pregnancy and help prevent certain diseases
Dates are extremely sweet and provide many essential nutrients for the body such as: Fiber, potassium, iron and a number of plant compounds. Of all the dried fruits in which dried fruits lose weight, dates are classified as detox dried fruit foods that have a rich source of antioxidants, which contribute to reducing oxidative damage in the body. .
Dates have a low glycemic index, which means eating them won't cause blood sugar spikes. Date consumption has also been studied in relation to pregnant and laboring women. Eating dates regularly or during the last few weeks of pregnancy can help dilate the cervix, as well as reduce the need for labor.
A study was conducted that gave women dates during the last few weeks of pregnancy and the results: Only 4% of women who ate dates required labor, compared with 21% of those who did not.
7. Dried fruit is high in natural sugar and calories
Dried fruit or detox dried fruit tend to contain significant amounts of natural sugars. Because the water in fresh fruit has been removed from dried fruit, then all the sugar and calories are concentrated in a much smaller package. Therefore, dried fruit is rich in calories and sugar, including: Glucose and fructose. Natural sugar content in dried fruit:
Raisins: 59%. Days: 64–66%. Dried plums: 38%. Apricots: 53%. About 22–51% of the sugar in dried fruit is fructose. High levels of fructose can have negative health effects, including an increased risk of weight gain, type 2 diabetes, and heart disease.
You should avoid dried fruit with added sugar (candied fruit)
To make some dried fruits taste sweeter and more appealing, these dried fruits are coated with added sugar or syrup- checkered before being dried. Dried fruit with added sugar is also called "candy" fruit. Sugar added to food in general and dried fruit in particular has repeatedly been proven to be harmful to health, increasing the risk of obesity, cardiovascular disease or even cancer.
To avoid dried fruit that contains added sugar, you need to read the ingredients and nutritional information on the packaging.
8. Dried fruit can also contain sulfites, and can be contaminated with fungi and toxins
Some manufacturers add a sulfite preservative to dried fruit, which helps make dried fruit look more appealing, as it preserves the fruit and prevents discoloration. This process mainly applies to brightly colored fruits, such as apricots and raisins.
Some people may be sensitive to sulfites, causing conditions such as: stomach cramps, skin rashes and asthma attacks after eating dried fruits containing this compound. To avoid sulfites, choose dried fruit that is brown or grayish in color instead of light in color.
Improperly stored and handled dried fruit can also be contaminated with fungi, aflatoxins and other toxic compounds and will bring harmful health effects when consumed.
Dried fruit has both good and bad sides similar to other foods. Dried fruit can increase fiber and nutrient intake, and provide the body with a large amount of antioxidants. However, dried fruit is also high in sugar and calories, and can cause problems when eaten in excess.
For this reason, dry fruit should only be eaten in small amounts, preferably along with other nutritious foods. You should not eat a whole handful because it is easy to eat too many calories from dried fruit. In addition, dried fruit is a high-carb food, making them unsuitable for low-carb diets.
Reference source: healthline.com