Dried fruits are processed by removing water through the drying method. Raisins are the most common, in addition to dates, plums, figs and apricots. Other dried fruits are also processed in the form of fruit jams, including mango, pineapple, blueberries, bananas and apples.
Dried fruits are high in nutrients, fiber and antioxidants
A piece of dried fruit has the same nutritional content as fresh fruit. Even at the same volume, dried fruit contains more than 3.5 times the fiber, vitamins and minerals compared to fresh fruit. Dried fruits provide a large amount of daily vitamins and minerals, such as folate.
However, the amount of vitamin C in the dried form is lower than that of the fresh form.
In addition, many dried fruits contain antioxidants, polyphenols. Polyphenol antioxidants improve blood flow, help digestion, control oxidation and reduce the risk of disease.
Benefits of dried fruit
Dried fruits contain many plant compounds, including strong antioxidants. Some studies have shown that people who eat less dried fruits weigh more and absorb more nutrients than those who do not.
The effect of raisins
Raisins contain fiber, potassium and plant compounds, enhancing health
Raisins contain fiber, potassium and plant compounds, enhancing health.
Raisins have low to moderate blood glucose levels, low insulin levels. Risks do not increase blood sugar or insulin levels after eating.
The health of raisins:
– Lower blood pressure
– control blood sugar
– Decreased inflammation and cholesterol levels in the blood
– Helps for a long time
– Prevent type 2 diabetes and heart disease.
Prunes dry and disease prevention
Plums are rich in nutrients, fiber, potassium, beta-carotene (vitamin A) and vitamin K.
Dried plums contain high levels of fiber and sorbitol, which is good for the intestinal tract by improving outward flow and softening the stool.
In addition, dried plums contain antioxidants, inhibit the oxidation of LDL cholesterol, prevent heart disease and cancer.
Prunes contain boron minerals – anti-osteoporosis, long lasting, do not increase blood sugar.
Rub is good for pregnant women and helps prevent some diseases
Dates are dried to provide fiber, potassium, iron and vegetable compounds. In all the dried fruits, dates are richest in antioxidants, minimizing damage caused by oxidative stress in the body.
Dates are dried with low glycemic index, do not increase blood sugar levels after eating.
Diarrhea is usually dry during the last few weeks of pregnancy, helping the uterus to expand, reducing the risk of drug delivery during labor.
Based on one study, women who ate dates were dried in the last few weeks of pregnancy for unexpected results.
Only 4% of women who ate dates were asked to give birth control pills during labor compared to 21% who did not consume this fruit late in pregnancy.
In some animal studies and in vitro studies, date is the treatment of infertility in men. This is a good signal to open up hope for the treatment of infertility in humans.
Dried fruits contain high levels of natural sugar and energy
Water has been removed from the dried fruit, sugar and calories in this category are high. Dried fruits contain both glucose and fructose.
Here is the natural sugar content of the dried fruit:
- Raisins: 59%
- Dates: 64-66%
- Prunes: 38%
- Apricots: 53%
- Supplements: 48%.
About 22-51% sugar content in dried fruit is fructose. Eating fructose can cause weight gain, type 2 diabetes and heart disease.
A little about 1 ounce (28.3gram) of raisins contain 84 calories, mostly from sugar. Dried fruits are sweet and easy to eat, so we usually eat a lot in a short amount of time, which can lead to excess sugar and calories.
Keep away from the dried fruit, add sugar (fruit jam)
To make some of the fruit more sweet and appealing, people often add sugar or syrup before drying. Dried fruits are added with sugar called fruit jam.
Dried fruits are adversely affected by sugar, which can adversely affect health, increase the risk of obesity, heart disease, and even cancer. To keep away from sugary dried fruit, read carefully the ingredients and nutrition information on the package before buying.
Dried fruits can also infect fungus and toxins
Some manufacturers add sulfite preservatives to the dried fruit to make the dried fruit more attractive, preserving the long and keeping the color good. Usually used with bright colored fruits such as apricots, raisins.
Some people are sensitive to sulfites, causing stomach pain, rash and asthma. To avoid sulfites, choose dried fruit that is brown or dark. Dried fruits may also be contaminated with fungi, aflatoxins and other toxic substances.
How to eat dried fruit for good?
Like other foods, dried fruit has both good and bad sides. Dried fruits are high in fiber, nutrients, antioxidants. However, they also have high sugar and calories and can cause problems when eating a lot.
Eat only dried fruit in small amounts, preferably in combination with other nutritious foods. In addition, dried fruit is a carbohydrate-rich diet that is not suitable for weight loss diets.
In short, dried fruit is also harmful to health, however, it is still healthier and more nutritious than fried or other processed foods.
* According to Healthline *