Dried fruits have very high fiber, vitamin and mineral values, and dried fruits also contain high amounts of antioxidants that are responsible for repairing damaged cells.
The fiber content of dried fruit consumption is high. Thanks to its height, it facilitates the feeling of fullness and its effect on weight loss has been observed.
When buying dried fruit, it is important to pay attention to whether sugar is added, because some dried fruits have added sugar to make them more sweet and attractive. However, those who argue that consuming dried fruits is not healthy point to the fact that they are high in sugar and calories. Taking too much sugar into the body is not something we want. Uncontrolled sugar intake paves the way for weight gain, increased sugar levels, and diseases that may occur due to obesity.
There are manufacturers who add sulphite to dried fruit to prevent its shape and color from changing. Sulfites can cause sensitivity in some people, causing things like stomach cramps and skin rashes. However, at this point, in order to prevent sulfite intake, when choosing your dried fruit, you should not be fooled by its appearance, whether its colors look vibrant or not distorted, and you can choose to choose those with more dull colors.
Dried fruits are high in calories and sugar. Therefore, if portion control is not taken into consideration when consuming dried fruits, weight gain and disruptions in blood sugar balance may occur.
During fruit, nutrients such as vitamins, minerals and fiber are preserved, but unfortunately vitamin C is not desired. It cannot be preserved as much.
Dried Plums
It is known that it has a natural laxative effect due to its high fiber content, rich in fiber, potassium, vitamins A and K, and its almost non-absorbable sugar alcohol called sorbitol. . It is very effective in relieving constipation by increasing the frequency of defecation. It has a protective effect against cardiovascular diseases and cancer by preventing the formation of LDL cholesterol, that is, bad cholesterol.
Raisins
It contains vitamins A, B, C, iron, potassium. It contains many vitamins and minerals such as um and also a high amount of fibre. Since its glycemic index is between low and medium, it prevents sudden changes in blood sugar. It creates a feeling of fullness and therefore reduces the risk of weight gain and type 2 diabetes.
Dried Apricots
In addition to vitamins A, B, C, E, iron, calcium, phosphorus minerals and fiber. A food rich in its content. It beautifies the skin and has a protective effect on heart health.
Although dried fruits are nutritious foods with high fiber, vitamin and mineral content, they can be dangerous due to their high sugar content, high calories and the way they are dried. However, they are foods that can be preferred instead of other unhealthy snacks such as chips, chocolate and biscuits. At this point, I recommend choosing dried fruits that have been dried using the right methods, reading the instructions on the back of the packaging when buying dried fruit, choosing the one without added sugar, and consuming it by paying attention to portion control, even if you buy the one without added sugar.
Stj.Dyt.Gözde Çiftçi.
How Much Should I Consume a Day?
Reduce the portion of fresh fruit for daily consumption. If you are at your ideal weight, allocate a maximum of 2 out of 5 portions to dried fruit. 1 serving per day will be ideal for you in weight loss diets.
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