Is Dried Fruit Good or Bad?

  • Women‍‍`s Corner
  • December 23, 2020

Information about edible fruit is extremely conflicting. Some say it's a nutritious, healthy snack, while others claim it's no better than candy. This is an in depth article about edible fruit and the way it can affect your health.

What is Dried Fruit?

Dried fruit is fruit that has had most of the water content removed through drying methods. The fruit shrinks during this process, leaving alittle , energy-dense edible fruit . Raisins are the foremost common type, followed by dates, prunes, figs and apricots. Other sorts of edible fruit also are available, sometimes in candied form (sugar coated). These include mangoes, pineapples, cranberries, bananas and apples. Dried fruit are often preserved for for much longer than fresh fruit and may be a handy snack, particularly on long trips where refrigeration isn't available.

Dried Fruit is Loaded With Micronutrients, Fiber and Antioxidants : Dried fruit is very nutritious. One piece of edible fruit contains about an equivalent amount of nutrients because the fresh fruit, but condensed during a much smaller package. By weight, edible fruit contains up to three .5 times the fiber, vitamins and minerals of fresh fruit. Therefore, one serving can provide an outsized percentage of the daily recommended intake of the many vitamins and minerals, like folate. However, there are some exceptions. for instance , the vitamin C content is significantly reduced when the fruit is dried. Dried fruit generally contains tons of fiber and may be a great source of antioxidants, especially polyphenols. Polyphenol antioxidants are related to health benefits like improved blood flow, better digestive health, decreased oxidative damage and reduced risk of the many diseases.

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Health Effects of edible fruit : Several studies have shown that folks who eat edible fruit tend to weigh less and ingest more nutrients, compared to individuals not eating edible fruit . However, these studies were observational in nature, in order that they can't prove that the edible fruit caused the improvements. Dried fruit is additionally an honest source of the many plant compounds, including powerful antioxidants .

Raisins May Reduce the danger of Certain Diseases : Raisins are dried grapes. They are full of fiber, potassium and various health-promoting plant compounds. They have a coffee to medium glycemic index value, and a coffee insulin index. This means that raisins shouldn't cause major spikes in blood glucose or insulin levels after meals. Studies show that eating raisins may:

- Lower vital sign .

- Improve blood glucose control.

- Decrease inflammatory markers and blood cholesterol.

- cause increased feeling of fullness.

All of those factors should contribute to a reduced risk of developing type 2 diabetes and heart condition.

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Prunes are Natural Laxatives and should Help Fight Diseases : Prunes are dried plums. They are highly nutritious, being rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K . They are known for his or her natural laxative effects. This is caused by their high content of fiber and a sugar alcohol called sorbitol, which is found naturally in some fruit. Eating prunes has been shown to assist improve stool frequency and consistency. Prunes are considered to be even simpler at relieving constipation than psyllium, which is another common remedy. As an excellent source of antioxidants, prunes may inhibit the oxidation of LDL cholesterol and help prevent heart condition and cancer. Prunes also are rich during a mineral called boron, which may help fight osteoporosis. Furthermore, prunes are very filling and will not cause rapid spikes in blood glucose levels.

Dates May Benefit Pregnancy and Help Prevent Several Diseases : Dates are incredibly sweet. they're an excellent source of fiber, potassium, iron and a number of other plant compounds. Of all the edible fruit , they're one among the richest sources of antioxidants, contributing to reduced oxidative damage within the body. Dates have a coffee glycemic index, which suggests that eating them shouldn't cause major spikes in blood glucose levels. Date consumption has also been studied in reference to pregnant women and labor. Eating dates regularly during the previous couple of weeks of pregnancy may help facilitate cervical dilation, also as decrease the necessity for induced labor. One study had women eat dates during the previous couple of weeks of pregnancy. Only 4% of the date-eating women required induced labor, compared to 21% of these who didn't consume dates. Dates have also shown promising leads to animal and test-tube studies as a remedy for infertility in males, but human studies are lacking at now.

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Dried Fruit is High in Natural Sugar and Calories : Fruit tend to contain significant amounts of natural sugars. Because the water has been faraway from edible fruit , this concentrates all the sugar and calories during a much smaller package. For this reason, edible fruit is extremely high in calories and sugar, including both glucose and fructose.
Below are some samples of the natural sugar content of edible fruit .

Raisins: 59%.

Dates: 64–66%.

Prunes: 38%.

Apricots: 53%.

Figs: 48%.

About 22–51% of this sugar content is fructose. Eating tons of fructose may have negative health effects. This includes increased risk of weight gain, type 2 diabetes and heart condition. A small 1-ounce portion of raisins contains 84 calories, almost exclusively from sugar. Because edible fruit is nice and energy-dense, it's easy to eat large amounts at a time, which may end in excess sugar and calorie intake. Some producers add preservatives called sulfites to their edible fruit. This makes the edible fruit look more appealing, because it preserves the fruit and prevents discoloration.

This applies mainly to brightly colored fruits, like apricots and raisins. Some individuals could also be sensitive to sulfites, and should experience stomach cramps, skin rashes and asthma attacks after ingesting them. To avoid sulfites, choose edible fruit that's brown or grayish instead of brightly colored. Dried fruit that's improperly stored and handled can also be contaminated with fungi, aflatoxins and other toxic compounds.

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