Opinions vary regarding dried fruits. Some say they are very nutritious and have a slight crunch, while others say they are unhealthy and no better than sweets. What is the scientific truth behind these opinions?
What are dried fruits?
Dried fruits are fruits that lose a significant amount of their water reserves during the drying process, causing them to shrink. Raisins, followed by dates, prunes, figs, and apricots, are the most common types of dried fruits.
Some fruits, such as mangoes, pineapples, bananas, and apples, are covered in sugar after drying. Dried fruits can be kept longer than fresh fruits, and they are a convenient snack that can be eaten anywhere.
In short, dried fruits are those that have been dried of most of their water content, leaving the fruits dry and airless, but at the same time rich in nutritional values and calories!
Benefits of dried fruits
- Dried fruits are used in the preparation of many types of foods, such as desserts and cakes, garnished with some dishes such as rice, or eaten as a side dish with a variety of nuts.
- Dried fruits have very high nutritional values. Examples of these dried fruits include raisins, apricots, figs, dates, prunes, and others.
- One study found that people who eat dried fruits in moderation and regularly in their diet often weigh less and have better nutrient absorption by their bodies.
Here are the potential benefits of dried fruits:
Benefits of raisins
Raisins are dried grapes that are particularly rich in fiber. Their potential benefits include:
- lower blood pressure
- Lower blood sugar levels.
- Improve cholesterol levels in the body.
- Increases the feeling of satiety and suppresses appetite.
- It plays a major role in preventing type 2 diabetes.
- Reducing the risk of heart disease.
Benefits of dried plums
Plums, also known as prunes, are obtained by drying peaches. They are a rich source of potassium, vitamins A and K, and are rich in nutrients, fiber, potassium, and beta-carotene. Here are some of the potential benefits of dried plums:
- Dried plums are known for their laxative properties, due to their richness in fiber and a special type of sugar.
- In combating constipation, some researchers suggest that its benefits in this regard are superior to many other natural remedies for constipation.
- Reducing the risk of heart disease due to its high antioxidant content.
- Reducing the risk of cancer because it contains a high percentage of antioxidants.
- Fights osteoporosis because it contains boron.
- It helps you feel full and does not cause a spike in blood sugar.
Benefits of dates
Dates are a rich source of fiber, potassium, and iron. They have the following benefits:
- It is very rich in antioxidants.
- Eating dates in moderate amounts does not cause a significant increase in blood sugar levels.
- Eating dates regularly in the last weeks of pregnancy facilitates natural birth and reduces the need for induction of labor.
- Eating dates may help treat male infertility, but studies in this regard are still in their infancy.
- Dates are one of the best dried fruits that contain a huge amount of vitamins and minerals, including potassium and iron.
- It works as an effective treatment for anemia.
- Prevents digestive system diseases, as it treats diarrhea and intestinal disorders.
- Protection against heart disease.
- Dates contain a high percentage of carbohydrates and natural sugars, which increase the body's energy, but they should not be eaten by diabetics.
- Preventing arteritis and arthritis.
- Reducing high blood pressure, due to its high potassium content.
Benefits of dried apricots
- Dried apricots help prevent anemia because they contain a high percentage of iron.
- Prevent heart attacks and atherosclerosis.
- It delays the appearance of signs of aging on the skin, thanks to the vitamin C contained in dried apricots.
- Treating constipation because dried apricots contain a high percentage of dietary fiber.
- It prevents cancer, as it contains antioxidants.
Benefits of berries
- Berries are not only delicious to eat, but they are also very healthy, as they are high in fiber.
- Berries also help balance sodium in the body, which plays an important role in preventing fluid retention.
- In addition, berries contain anthocyanins, which help process sugar and fat in the body, making them beneficial for those looking to lose weight.
Common types of dried fruits
After knowing the types of dried fruits, it is important to know the most prominent types of dried fruits, which include the following:
- raisins.
- Dates.
- respectable job;
- fig.
- apricot;
There are other types that are dried with added sugar, such as:
- Manga.
- pineapple.
- apples.
- Banana.
Dried fruits and their benefits in the holy month of Ramadan
The Ramadan iftar table is never complete without a plate full of dried fruits, or a plate of “khishf,” which is a dish made with these fruits mixed together, a traditional Ramadan custom with which the fasting person begins his iftar.
During the holy month of Ramadan, according to doctors and nutritionists, eating dried fruits helps provide the body with natural sugar, which is converted into energy.
In addition to replacing fluids lost during long hours of fasting, however, care must be taken to consume it in moderation and not to overdo it.
sugar in dried fruits
Now that we've listed the importance of eating dried fruit, you should keep track of the sugar content of dried fruit, as it contains a huge amount of natural sugar. Here's the sugar content of each of the different types of dried fruit:
Sugar content in dried fruits:
- Raisins 59%
- Dates 64%-66%
- Plum 38%
- Apricot 53%
- Fig 48%
Most of these sugars are of the fructose type, which can cause some harm, such as:
- Weight gain.
- Type 2 diabetes.
- Heart disease.
Types of dried fruits to avoid
After learning about the benefits of dried fruits, it's important to know which types of fruits should be avoided. The answer is as follows:
Sugar-coated or sugar-dried fruits are bright and colorful, and often contain added color-enhancing chemicals, so choose dried fruits that are slightly brown or pale in color.
Conclusion: Eating dried fruits has both good and bad sides. Eating them provides the body with more fiber and antioxidants, but the amount of sugar in them can lead to some diseases, especially if eaten in large quantities. For this reason, dried fruits should be eaten in moderate quantities, i.e. no more than a handful. This means that dried fruits have their drawbacks, but they are still better than other biscuits such as potato chips (flakes), for example.
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