If you’re a fan of sweets or need easy-to-carry snacks on the go, dried fruits (such as raisins, apricots, and prunes) are probably good for you. Are dried fruits good for health? The truth is that, depending on how they are made, dried fruits can be a good addition to your diet in small amounts, the so-called “health food” that you should never eat.
Here’s the good news: A cross-sectional analysis of the 2020 National Health and Nutrition Survey found that adults who included dried fruit in their diets had “better diet quality and quantity.” The results of the analysis showed that the participants’ intake of fiber, potassium and polyunsaturated fats was greater on the days when they ate the dried fruit than on the days when they did not, even though they also consumed more calories.
What is dry fruit?
Dried fruits are another name for dried fruits, that is, fruits from which water has been removed. The result is a product that is slimmer, sweeter, stays longer and doesn’t spoil easily. Do you count dried fruits into your daily fruit needs? Yes, assuming you choose the right types.
A serving of just over 1/3 cup of dried fruit is equivalent to a serving of 1 cup of fresh fruit. In other words, 1/3 cup of raisins can provide a similar amount of nutrients to a medium apple.
What are the healthiest nuts?
Assuming you choose varieties with no added sugar or oil, the healthiest dried fruits are:
Raisins of all kinds and colors
Dried berries including blueberries, strawberries, blackberries, goji, etc.
– apple rings
– pineapple slices
Which nuts are the lowest in sugar?
Above all, always choose fruits that are not made with added sugar or other sweeteners (eg fructose, sucrose, juices, juice, etc.). Among the less sweet fruits are goji, blackberries, raisins, apricots, and peaches.
Compared with fresh fruit
Compared to fresh fruits, are dried fruits worse for your health?
The main difference between dried and fresh fruits is that dried fruits are smaller in size, which means they are less filling and easier to eat. If you eat an equal portion of both types of fruit, ie half a cup, you will be consuming a lot more calories and sugar from dried fruit than from fresh fruit.
Are fresh fruits more nutritious?
very likely. This is because some of the delicate antioxidants and other beneficial compounds found in the fruit can be destroyed if it is overheated or stored for a long time.
However, studies show that dried fruits contain antioxidants, including dried berries and cherries, for example, as well as nutrients such as iron, potassium, vitamins E, C, A, etc.
Benefits of dried fruits
1. High in fiber
It’s easy to meet your daily fiber needs when you eat concentrated sources of fiber, including dried fruits. Each small serving of dried fruit will provide you with about four to five grams of fiber, or roughly 20% of your daily needs. Fiber plays many important roles, including helping to support bowel and digestive function, reducing constipation, controlling appetite, and even maintaining healthy cholesterol levels. For example, a 2019 randomized controlled trial found that adults with infrequent bowel movements (constipation) and low fiber intake experienced significantly increased stool weight and frequency when they added prunes to their daily diet for four weeks. High-fiber diets are also associated with a lower risk of cardiovascular disease, diabetes, high cholesterol, and other common health problems.
2. A good source of antioxidants and nutrients
Many dried fruits are packed with antioxidants and phytonutrients, just as their fresh counterparts, including anthocyanins, bioflavonoids, catechins, and polyphenols.
This partly explains why data from a 2020 systematic review indicate that “a higher intake of raisins and other dried fruits may be important in preventing gastrointestinal cancers. People who eat three to five or more servings of dried fruit per week have a lower risk of Between 24% and 65% are at risk of certain types of cancer.Also, figs, prunes, dried berries, raisins, etc. are full of vitamins and minerals, including iron, potassium, calcium, vitamin K, etc. These essential nutrients are associated with health benefits such as lowering blood pressure. Apricots are rich in beta-carotene, a form of vitamin A and vitamin E, both of which contribute to normal vision and eye health, as well as cardiovascular function.Dried mango and strawberry both contain And berries contain vitamin C, which helps support the immune system and skin health.
3. Can be used to naturally sweeten recipes
Adding raisins, cherries, and dried berries to granola, baked goods, yogurt, or oats can help reduce the need for added sugar. Dried fruits add natural sweetness to many recipes, even salads and roasted vegetables, enhancing flavor without adding “empty calories.”
4. Portable and stable on shelves
The dried fruit has been stripped of water and moisture, which prevents it from spoiling easily and makes for a very convenient on-the-go snack. You can take them to the gym for a pre-workout snack, put them in your kids’ lunch for school, or take them with you when you travel to avoid unhealthy snacks.
Disadvantages (risks and side effects)
When buying dried fruit at grocery stores or online, look for 100% natural products that contain no added sugar, oil, or sulfur dioxide (E220), which are added as preservatives.
Sulfur dioxide/sulfites help maintain the color and appearance of the fruit, but this additive may contribute to adverse reactions in some people, including allergies. Always read the ingredient label to make sure you choose brands that don’t use chemicals or additives.
As mentioned earlier, another potential downside to dried fruits is their relatively high sugar and calorie content compared to the size, which means it’s important to stick to a small serving size (unless you’re looking to gain weight). Studies show that although dried fruits may add nutrients to people’s diet, they do not replace other calories on their eating days, which means that overconsumption should be avoided. You should also continue to eat fresh fruit if possible and not just dried fruit, as research suggests that fresh fruit may have more benefits for weight control and heart health.
how to consume it
Dried fruit on its own isn’t satiating, so it’s best paired with a source of protein and healthy fats. For example, you can make a homemade dried fruit mix with nuts, seeds and raisins, or on top of plain yogurt or unsweetened oats with chopped figs, cranberries, dried berries, etc.
In general, for best results, try pairing any fruit (whether dried or fresh) with foods rich in protein and fat to make them more satisfying and help control blood sugar.
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
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