Information about dried fruits is often very contradictory.
Some say it's a healthy, healthy snack, while others think it's not much better than candy.
This article will provide you with detailed information about dried fruits and its health effects.
What is dried fruit?
Dried fruit is a fruit that is removed almost completely country by drying method.
In this process the fruit will shrink into smaller size with concentrated nutrients.
Raisins are the most common type, followed by dates, plums, figs and apricots.
Other dried fruits are also available, sometimes in the form of jam (sugar-coated) like mangoes, pineapples, blueberries, bananas and apples.
Dried fruit can be preserved longer than fresh fruit and is a handy snack, especially on long trips without a refrigerator to store food.
Conclude: Dried fruit has been eliminated most of the water. The most common dried fruits are grapes, dates, plums, figs and apricots.
Dried fruits contain many micronutrients, fiber and antioxidants
Dried fruit has a high nutritional content.
A piece of dried fruit contains the same amount of nutrients as fresh fruit, but is concentrated in a smaller size.
By weight, dried fruit contains 3.5 times more fiber, vitamins and minerals than fresh fruit.
Therefore, a part of dried fruit can provide a large amount of vitamins and minerals (such as folate) that are recommended to be provided every day .
However, there are some exceptions. For example, vitamin C content is significantly reduced when fruits are dried .
This dish usually contains a lot of fiber and is an excellent source of antioxidants, especially polyphenols .
Polyphenol antioxidants can provide health benefits such as improving blood flow, supporting the digestive system, reducing oxidative damage and reducing the risk of disease .
Conclude: Dried fruits are rich in fiber, vitamins and minerals. This food also contains many antioxidant phenols, bringing many health benefits
Effect of dried fruit on health
Some studies show that people who eat dried fruits seem to have less weight and supplement more nutrients than those who don't eat dried fruit .
However, these studies are only observational, so it is not possible to prove that fruits are dried is the cause of those benefits.
Dried fruits are also a source of many plant compounds including strong antioxidants .
Conclude: Eating dried fruits can increase the nutrient content of the body as well as reduce the risk of obesity.
Raisins may reduce the risk of certain diseases
Raisins contain a lot of fiber, potassium and healthy plant compounds.
This dish has a low to moderate blood sugar index, and low insulin index .
It means that raisins do not cause blood sugar and insulin to increase suddenly after eating.
Studies show that eating raisins offers the following benefits :
- Improve control of blood sugar.
- Reduces signs of inflammation and cholesterol in the blood.
- Increase the feeling of fullness.
All of these factors will contribute to reducing the risk of type 2 diabetes and heart disease.
Conclude: Raisins contain lots of fiber, potassium and other plant compounds. Eating raisins can improve blood sugar control, lower blood pressure and blood cholesterol levels as well as reduce inflammation.
Prunes are a natural laxative and help fight disease
Prunes are rich in nutrients, fiber, potassium, beta-carotene (vitamin A) and vitamin K.
This dish is known for its natural laxative effect.
The reason is that plums are high in fiber and one Alcohol derivatives of sugar called sorbitol in some fruits.
Eating dried plums has been shown to help improve outbound frequency and fecal texture. Prunes are considered to be effective in reducing constipation more than cysts, which is also a commonly used remedy for constipation .
As a great source of antioxidants, prunes can inhibit the oxidation process and help prevent heart disease and cancer .
Prunes contain many minerals called boron, which are resistant to osteoporosis .
Moreover, prunes can fill you up without causing a sudden change in blood sugar .
Conclude: Prunes have a natural laxative effect because they are high in fiber and sorbitol. This dish can also make you feel full, and help fight oxidative damage in the body.
Rub is beneficial for pregnant women and helps prevent some diseases
The fruit of the palm is a delicious taste. This is a source of fiber, potassium, iron and plant compounds.
Of all dried fruits, dates are one of the most abundant sources of antioxidants, contributing to limiting oxidative imbalance in the body .
Dry scrub has a low blood sugar index, meaning eating dates will not cause a big change in blood sugar .
This dried fruit has also been included in research into the effectiveness of pregnant women and the process of giving birth.
Eating regular dates during the last few weeks of pregnancy can help the cervix expand, as well as minimize the risk of having a caesarean section .
One study has given women rub dates in the last few weeks of pregnancy. As a result, only 4% of women must have a caesarean section. While 21% of pregnant women do not eat dates, they must have a caesarean section .
In studies of animals and test tubes, dates have also shown promising results in treating male infertility, but we have not had much research on this issue on humans .
Conclude: Rub is rich in antioxidants, potassium, iron and fiber. Eating dates can help reduce oxidative damage, regulate blood sugar and make labor in pregnant women easier.
Dried fruit contains lots of natural sugar and calories
Fruits often contain a significant amount of natural sugar.
Because water has been removed from dried fruit, all sugar and calories will be gathered in fruit with much smaller size.
That's why dried fruits are rich in calories and sugar, including glucose and fructose .
Here are some information about the natural sugar content of dried fruits .
- Grapes: 59%.
- Well: 64-66%.
- Plum: 38%.
- Dream: 53%.
- Sung: 48%.
About 22-51% of this sugar content is fructose. Eating a lot of fructose can cause negative health effects such as weight gain, type 2 diabetes and heart disease .
In 28 grams of raisins contain about 84 calories. This amount of calories is almost from sugar.
Because dried fruits are sweet and rich in energy, it's easy to eat too many of these foods at once, resulting in excess sugar and calories in the body.
Conclude: Dried fruits contain relatively many calories and sugar. In this food, sugar usually accounts for 38-66%, and eating too much dried fruit can make you gain weight and cause other health problems.
Avoid eating sugar-containing dried fruits (fruit jam)
To make some dried fruits taste sweeter and more attractive, people add sugar or syrup to fruits before taking them to dry.
Dried fruits Add more sugar called fruit jam.
Eating a lot of sugar has been shown to have adverse health effects, increase the risk of obesity, heart disease and even cancer .
To avoid eating sugar-fortified fruits, you should carefully read the ingredients and nutritional information on the product packaging.
Conclude: Some fruits are wrapped in sugar or syrup before being dried. Always read the product information carefully when buying dried fruits and do not buy products with added sugar.
Dried fruits may also contain sulfite or mold and poison contamination
Some producers add preservatives called sulfites to their dried fruit.
This makes the dried fruit look more attractive, because it preserves and prevents the fruit from browning.
Sulfite is mainly used for light-colored fruits, such as apricots and raisins.
Some people may be sensitive to sulfite, leading to stomach pain, rash and asthma after eating . To avoid eating sulfite, you should choose dried or dark-colored fruits instead of light colors .
Dried fruits that are stored and handled improperly can also be contaminated with mold, aflatoxin and other toxic compounds .
Conclude: Sulfite is added to some dried fruits to preserve color. This substance can cause side effects in sensitive people. Dried fruits that are stored and handled improperly can also be contaminated with mold and toxins.
Things to remember
Like many other foods, dried fruit has both advantages and disadvantages.
Dried fruits can provide the body with a large amount of fiber, nutrients as well as antioxidants.
However, this dish also has high levels of sugar and calories, and when eating too much will cause health problems.
That's why we should just eat little Dried fruit, it is best to eat with the Nutritious food other.
Because there are so many calories in dried fruits, we should not eat too many of these foods.
In addition, this is a food rich in carbon hydrate so it is completely unsuitable Low-carb diets .
In general, dried fruit is not a perfect food, but it is certainly a much healthier and more nutritious snack than any other potato chips or other processed snacks.