From a nutritionist’s point of view, how does eating dried fruits affect human health?
Dried fruits are a light, tasty and easy to carry snack. However, many people still wonder about the health benefits of dried fruits. According to a nutritionist, also an entrepreneur and founder of The Nutrition School, Ms. Keri Glassman said that dried fruits are basically good, but eaters should pay attention to some of the following issues.
Dried fruits are high in fiber but also high in sugar and calories
Dried fruits are a very efficient source of energy for athletes or mental workers.
The most popular dried fruits today are raisins, plums, apricots, bananas, apples, … Due to the treatment by drying to separate the water from the fruit, the amount of sugar (glucose and fructose), the nutrients will concentrate heavily in the flesh of the fruit. It is a very efficient source of energy for athletes or mental workers.
Depending on the weight, dried fruits contain 3.5 times more vitamins and minerals than fresh fruits. The small piece of dried fruit also provides the recommended daily nutrient ratio, according to research from the American Center for Biotechnology Information (NCBI).
Also according to the NCBI analysis, some fruits contain high amounts of polyphenol antioxidants, nutrients commonly found in beans, green tea … have many health benefits, reducing cell damage. cells and disease risk.
According to WomensHealthMag magazine, like fresh fruit, dried fruit still contains vitamins, fiber, and antioxidants, but due to the lack of moisture, nutrients are more concentrated. Dried fruits contain fiber, although good for the body, but if absorbed too much, it can lead to cramping, bloating, and slow digestion. Also keep in mind that the amount of vitamin C in dried fruit is lower than in fresh fruit.
Dried fruits contain more sugar, resulting in more calories than usual, which affects digestion. Since dried fruits are quite small and easy to eat, it is not uncommon to consume large amounts of them over a short period of time. Consuming too much sugar carries a risk of weight gain, cardiovascular disease, type 2 diabetes.
In addition, in order to keep some dried fruits less discolored and to appear more attractive, sulfites are used in manufacturers. This substance can cause diarrhea, headaches, and rashes in some sensitive people. To avoid sulfites, you can opt for brighter, lighter forms of dried fruit. Additionally, if not handled and stored properly, dried fruit can also be contaminated with fungi and aflatoxins.
Despite its limitations, dried fruits are very practical
Dried fruit can last longer than fresh fruit. As a result, it will be a great choice for long rides where you won’t be able to carry too many bulky items.
If eaten in moderation, eating dried fruit can also help you avoid junk foods, such as chips or snacks. In particular, dried fruits like raisins are high in fiber, potassium, and low in sugar, so they don’t raise blood sugar and insulin after eating.
Dried fruits are really good for your health if eaten in reasonable amounts.
Research from NCBI published in 2013 shows that raisins can prevent high blood pressure, reduce inflammation, lower cholesterol, increase satiety, lower blood sugar levels and the risk of cardiovascular disease.
Meanwhile, prunes are a natural laxative, high in fiber, potassium, beta-carotene (vitamin A) and vitamin K. Eating prunes helps to treat constipation, inhibits the oxidation of LDL cholesterol. Harmful to health, thus preventing cardiovascular disease and cancer. The mineral boron in this fruit is effective against osteoporosis.
Dates are naturally sweet, but don’t cause blood sugar problems. It is a source of fiber, potassium, iron and several other organic compounds. NCBI research shows that women who eat dates in the last week of pregnancy can facilitate uterine dilation and reduce false labor, prevent oxidative damage, and stabilize internal sugar. some blood.
How to eat dried fruit correctly
1. Drink with water: Fiber helps you sweat, but if you’re dehydrated, fiber will absorb all of the fluids in your body. The results lead to constipation due to the lack of water in the body. Therefore, try to drink water while eating to make sure you don’t get constipated.
2. Divide the portions properly: Use a plastic bag or container and divide the dried fruit into reasonable portions, don’t eat too much of one fruit at the same time.
3. Eat protein in combination: When you eat dried fruit with fast foods high in protein and fat like nuts or yogurt, the amount of sugar absorbed by the body from the dried fruit is significantly reduced.
Dried fruits are really good for your health if eaten in reasonable amounts. Conversely, eating too much dried fruit can raise blood sugar levels and lead to illnesses such as heart disease, obesity, and even cancer.
Dried fruits have many advantages over fresh fruits: in terms of price, they are easy to find, store and transport. They are also a healthy alternative to unhealthy snacks because they are high in sugar, salt, and saturated fat.
The American Dietary Guidelines (DGA) for the period 2015-2020 recommends that adults consume 2 glasses of fresh fruit per day. One cup of fresh fruit is equivalent to 1 cup of canned fruit or 1 glass of pure fruit juice, 1 large banana (oranges, pears) or half a cup of dried fruit.
Thus, it is extremely important to check the amount of sugar and nutritional ingredients in the packages of dried fruits so that you can adopt a reasonable diet.
