Dried fruit. Good or Bad?
Information about dried fruit is very conflicting.
some say it is a nutritious, healthy snack, while others claim it is no better than candy.
this is a detailed article about dried fruit how can effect your health.
What is Dried Fruit?
Dried fruit that has had almost all of the water content removed through drying methods.
the fruit shrinks during this process leaving a small,energy-dense dried fruit
Raisins are the most common type followed by dates, prunes figs, and apricots.
other varieties of dried fruit are also available sometimes in candied form sugar-coated.
these include mangoes pineapples, cranberries banans, and apples.
Dried fruit can be preserved for much longer than fresh fruit and can be handy snack particularly on long trips where refrigeration is not available.
Dried Fruit is loaded Micronutrients and Antioxidants
Highest in sugar
some types of fruit, both fresh and dried are high in natural sugar.if your aiming to reduce your intake of carbs or sugar stick to small amounts whern enjoying these
Dates
Dates are know for their sweet almost caramel like flavor.Dried dates are often enjoye on their own as a handy snack or used as a natural sweetener in recipes.
Although they rich in antioxidants and micronuttrients like potassium,copper and magnesium they are also high sugar and carbs.
one cup (170 grams) of dried dates contains
Calories: 451
protein: 4 grams
sugar: 101 grams
fat : 0.6 grams
carbs:120 Grams
Fiber: 13 Grams
Dried Fruit
some of the most common varietiies of dried fruit are apples raisins ,apricots , figs, mangoes ,pineapples and cranberries.
compared with their fresh counterparts,they generally contain more calories carbs and sugar per serving.most varieties are also rich in fiber,potassium and vitamin c
when you eat a handful of dried fruit,you are consuming more calories than you would if you are
that same amount of fresh fruit the biggest concern with dried fruit is portion size,not the amount of sugar.
traditional dried fruits have a low to moderate glycemic index and a good source of fiber and potassium.
Due to the higher concentration of sugar in dried fruit (even without added sugar) it is best to enjoy dried fruits in moderation,especially if you are looking to decrease your sugar intake.
A-1 CUP (160-GRAM)
serving of a dried fruit micture contains
calories:477
Protein:4 grams
Sugar: 106 grams
Fat:1gram
Carbs:126 grams
Fiber:8 grams
Lychee
Native to southeastern China, this tropical fruit is known for its unique taste and appearance.
it contains many key micronutrients, including vitamin c, copper,and potassium. it s also
relatively high sugar, which may be an issue if you are on a low carb or low sugar diet.
One cup (190 grams ) of raw lychee contains
Calories:125
Protein: 1.5 grams
Sugar:29 Grams
Fat:gram
carbs:31.5 grams
Fiber :Grams
Mangoes
these delicious stone fruits are popular for their sweet flavor and soft, creamy texture.
mangoes are also brimming with a variety of nutrients,including vitamin C, folate, and copper on the other hand, they contain ahigh amount of natural sugar in each serving
one cup (165 grams) of mangoes contains
Calories:99
Protein:1.5 Grams
Sugar : 22.5 grams
Fat: 0.5 Grams
Carbs:25 Grams
Fiber: 2.5 Grams
Almonds
Almonds are popular dry fruit due to their numerous health benefits. Almonds are high in vitamin E essential oils and antioxdants making them ideal for adults and children.it can be consumed raw or roasted.for the best results eat a small number of soaked almonds in the morning daily for a healthy and fit body.
Health Benefits:
keeps your heart healthy
Helps in weight management
keeps skin and hair healthy
controls blood sugar levels
28g serving of Almonds:
protein 6 grams
fiber 4 grams
plus vitamin E (35% of Daily Value)
Magnesium (20%of Daily Value)
Calcium(8% of Daily Value)
Pistachios
Pistachios can be a good option for people who have a habit of constantly eating .pistachios can help you full feel fuller for longer by suppressing your appetite.it contains oleic acid and antioxida as well as xarotenes vitamin E copper, manganese potassium,calcium,magnesium iron selenium zinc and polyphenolic.antioxidants.this dry fruit in the shape of a heart has anti-inflammatory properties.
Health Benefits:
Prevents Diabetes
Lowers bad Cholesterol levels
Boosts immunity
Helps to reduce weight
28G serving of pistachio
Protein 5.72 grams
Fiber 1 grams
Iron (11% of Daily Value)
copper (67% of Daily Value)
Carbs 9 grams
Fat 12 grams
157 calories
Apricots
Apricots can help you feel full by providing essential nutrients like vitamin A, vitamin E
magnesium and copper.it is also high in antioxidants which aid in the fight against internal infection.Apricots are small orange colored tart tasting fruits high in vitamins and minerals.this nutrients-dense fruit guards your heart and eyes.
Health Benefits:
Good for eyes
keeps your bone and skin healthy
helps in weight loss
35g serving of fresh Apricots:
proteins 0.49 grams
fiber 0.7 grams
Energy 16.8 calories
Vitamin A 33.6 mcg
Beta-carotene 383mcg
carbohydrates 3.89grams
Fat 0.14 grams
Hazelnuts
How could we leave out Hazelnut from our list of dry fruits? the Corylus tree produces hazelnuts,which are high in protein fats minerals and vitamins.this nutty with a sweet flavor is typically eaten raw,roasted or ground into a paste.it also gets used in chocolate prouducts such as Nutella or even Granola.
Health Benefits:
Helps in weight reduction
protects against cell damage
Lowers cholesteol
improves insulin senditivity
supports heart health
28g serving of hazelnut:
Protein 4.2 grams
fiber 2.7 grams
copper (24% of daily value)
magnesium (12% of daily value
vitamin E (21% of Daily value
carbs 4.7 grams
fat 17 grams
176 calories
Walnuts
