Dried fruithas long been used as a year-round source of vitamins and minerals. There are records that Iranian and Arab cultures consumed dried apricots more than a thousand years ago.
Dried fruits is undeniably popular around the world.
There are different methods used to dry the fruit. One of the methods used since the earliest times is to leave the fruit in the sun and turn it periodically to allow the moisture to evaporate evenly.
Baking will speed up the drying process, but if you're not careful, it can cause fruit to burn easily. The modern method is to use a food dehydrator.
Whichever drying method is used, the resulting product is a more durable, rot-resistant and extremely tasty food.
So is it healthy? Request dried fruits An informative article telling you what you need to know about ...
What is Dried Fruit?
Dry fruitis a type of fruit in which almost all water content is removed by drying methods.
The fruit shrinks during this process, leaving a small amount of dried fruit in terms of energy.
Dried fruitsThe most common types are dates, plums, figs and apricots. Dried fruitsSugared varieties are also available. These include mango, pineapple, cranberry, banana, and apple.
Dried fruit can be preserved much longer than fresh fruit and can be a useful snack, especially on long journeys when there is no refrigeration.
Nutritional Value of Dried Fruits
A wide variety on the market, all with various nutrient profiles dried fruits are available. One cup mixed dry fruitThe approximate nutritional content of:
Calories: 480
Protein: 4 grams
Fat: 0 grams
Carbohydrates: 112 grams
Liff: 8 grams
Sugar: 92 grams
Generally, in dried fruit The most common micronutrients found include:
Dried fruits It is extremely nutritious. A piece of dried fruit contains the same amount of nutrients as fresh fruit but is concentrated in a much smaller amount.
Dry fruitcontains up to 3,5 times the weight of fresh fruit, fiber, vitamins and minerals.
Therefore, one serving can provide a large percentage of the daily recommended intake of vitamins and minerals, for example folate.
However, there are some exceptions. For example, when the fruit is dried C vitamin its content is significantly reduced.
Dried fruits It usually contains large amounts of fiber and is a source of antioxidants, especially polyphenols.
Polyphenol antioxidants are associated with health benefits such as improved blood flow, better digestive health, reduced oxidative damage, and the risk of many diseases.
What Are the Benefits of Dried Fruit?
Dry fruit It is observed that people who eat dried fruit consume more food compared to those who do not.
Dried fruitIt is also a good source of many plant compounds, including powerful antioxidants.
Grapes can reduce the risk of certain diseases
Raisins are full of fiber, potassium, and a variety of healthy plant compounds. He has a low to medium glycemic index value and a low insulin index.
This means that raisins do not cause large spikes in blood sugar or insulin levels after eating.
Studies indicate that you can eat raisins for the following reasons:
Lowering blood pressure
- Providing blood sugar control
- Reduce inflammatory markers and blood cholesterol
- Providing a feeling of satiety
All of these factors contribute to a reduced risk of developing type 2 diabetes and heart disease.
Plum is natural laxative and can cure infectious diseases
Dried plum It is an extremely nutritious food rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K. It is known for its natural laxative effect.
This is due to the high fiber content and sugar alcohol called sorbitol, which is naturally found in some fruits.
Eating plum helps improve stool frequency and consistency of its ingredients. Prunes to relieve constipation psylliumIt is considered to be more effective than.
Prunes, as a great source of antioxidants, can inhibit the oxidation of LDL cholesterol, help prevent heart disease and cancer.
Plum is also rich in boron mineral and can help fight osteoporosis.
Also, prunes keep you full and don't cause rapid increases in blood sugar levels.
Date is beneficial in pregnancy and helps prevent various diseases.
Date it is extremely sweet. It is an excellent source of fiber, potassium, iron and various plant compounds.
Dried fruitsAll of them are one of the richest sources of antioxidants and contribute to the reduction of oxidative damage in the body.
Dates have a low glycemic index, so eating them is not expected to cause large spikes in blood sugar levels.
Pregnant women and date consumption have been studied. Eating dates regularly during the last few weeks of pregnancy can help facilitate cervical dilation.
Promising results as a remedy for male infertility have been identified in animal and test-tube studies, but human studies are lacking at this point.
What Are the Harmful Effects of Dried Fruits?
Dried fruit contains natural sugar and is high in calories.
The fruit contains significant amounts of natural sugar. Dried fruitsAs the water is removed from it, the sugar and its calories are concentrated in a much smaller amount.
Therefore, you can visit our dried fruits It is very high in calories and sugar, including both glucose and fructose.
Below are some dried fruitsExamples of natural sugar content are given.
Raisins: 59%
Date: 64-68%
Prunes: 38%
Dried apricots: 53%
Dried figs: 48%
About 22-51% of this sugar content is fructose. Eating a lot of fructose can have adverse health effects.
This includes the risk of weight gain, type 2 diabetes, and heart disease. A small 30-gram portion contains 84 calories, almost entirely sugar.
Dried fruits Because it's sweet and energy-dense, it's easy to eat large amounts at a time, which can result in excess sugar and calorie intake.
Avoid added sugar in dried fruit
Dried fruits To make it sweeter and more attractive, it is coated with sugar or syrup before drying.
With added sugar to dried fruits Also called sugary fruit.
Studies have shown that added sugar has harmful effects on health and increases the risk of obesity, heart disease and even cancer.
Contain added sugar dried fruitsIt is very important to read the nutrients contained in the packaging in order to avoid
Dried fruit may contain sulfites and be contaminated with fungi and toxins.
Some manufacturers dried fruitse adds preservatives called sulphides. This makes dried fruit more attractive because it protects the fruit and prevents discoloration.
This mainly applies to brightly colored fruits such as apricots and raisins.
Some individuals may be sensitive to sulfites and experience stomach cramps, skin rashes, and asthma attacks after taking them.
Brown or grayish instead of light color, to prevent sulfites dried fruitsSelect.
Was stored and processed incorrectly dried fruits It may also be contaminated with fungi, aflatoxins and other toxic compounds.
Do Dried Fruits Gain Weight?
Certain foods such as apricots, dates, prunes and raisins. dried fruits It can help speed up metabolism. Speeding up metabolism can increase energy and promote weight loss.
Dried fruits provides a feeling of satiety quickly. Instead of snacking on unhealthy, high-sugar foods dry fruit eating is a better option. It can also prevent bloating as it regulates digestion.
There is also the other side of the coin. Yes dried fruits It can support weight loss but if consumed in moderation. Dried fruitsEating handfuls can cause an excessive calorie and sugar burden on the body, which is the leading cause of weight gain.
Dried fruitsIt is very easy to eat more calories, so do not consume handfuls.
As a result;
As with many other foods, dried fruitsThere are both good and bad sides to.
Dry fruitcan increase fiber and nutrient intake and provide large amounts of antioxidants the body needs.
However, they are also high in sugar and calories and can cause some health problems when eaten in excess. Because, dried fruits preferably with other nutritious foods az should be eaten in large quantities.
