Some say it is a nutritious healthy snack, while others say it is not better than candy.
This is a detailed article about the nuts and how it affect your health.
¿What dried fruit?
Nuts had most of the water [1] content removed by drying methods.
Fruit shrinks during this process, so that a small, high energy density dried fruits [2] .
Raisins are the most common type, followed by dates, prunes, figs and apricots.
Other nuts are available, sometimes crystallized form (sugar-coated). These include mangoes, pineapples [3] , blueberries, bananas and apples [4] .
Dried fruits are kept longer than fresh fruit and can be a convenient snack, especially on long trips where refrigeration is not available.
Conclusion: Nuts was the water content removed. The most common varieties are grapes, dates, prunes, figs and apricots.
Nuts are loaded with micronutrients, dietary fiber and antioxidants
Nuts are very nutritious.
A piece of dried fruits contain about the same amount of nutrients, such as fresh fruit, but condensed into a much smaller package.
Weight containing dried fruits up to 3.5 times the fiber, vitamins and minerals from fresh fruits.
Therefore, a part (to provide a large percentage of daily ingestion of the recommended vitamins and minerals, such as folic acid 1 ).
However, there are some exceptions. For example, the vitamin C content is considerably reduced when the fruit is dried ( 2 ).
Nuts typically contains an amount of fiber [5] , and is an excellent source of anti-oxidants, including polyphenols ( 3 ).
Polyphenol antioxidants are associated with health benefits such as improved blood circulation, improves digestion, reduces oxidative damage and the risk of many diseases (reduce 4 ).
Bottom line: Dried fruit is rich in fiber, vitamins and minerals. It is also rich in phenolic antioxidants that have many health benefits.
Health effects of nuts
Several studies have shown that people who eat nuts tend to weigh less and consume more nutrients not eat dried fruit as compared to men ( 5 , 6 , 7 ).
However, these studies were observational in nature, it can not prove that nuts caused the improvement.
Nuts are also a good source of many phytochemicals, including powerful antioxidants [6] ( 8 , 9 , 10 , 11 ).
Conclusion: Eat dried fruit has brought about an increased supply of nutrients and a reduced risk of obesity in conjunction.
The grapes can reduce the risk of certain diseases
Raisins are dried grapes.
They are rich in fiber, potassium and several phytochemicals to promote good health.
They have a low glycemic index value for the middle and low insulin index ( 12 , 13 ).
This means that raisins should not cause major peak blood sugar and insulin after meals.
Studies show that the consumption of raisins can ( 12 , 14 , 15 , 16 , 17 ):
- Low Blood Pressure.
- Improve glycemic control.
- Reducing inflammatory markers and blood cholesterol levels.
- Lead to increased satiety.
All these factors should contribute to a lower risk of developing type 2 diabetes and heart disease.
In short, the raisins are rich in fiber, potassium, and other plant materials. Grapes dried foods can improve glycemic control, blood pressure and blood cholesterol levels and reduce inflammation.
Prunes are a natural laxative and help fight disease
Prunes are dried plums.
Are highly nutritious, rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K.
They are known for their natural laxative effect.
This is due to the high content of fiber and caused sugar alcohol [7] called Sorbitol occurs naturally in certain fruits.
Eating plums has been shown to improve stool frequency and consistency. The plums are considered effective in relieving constipation psyllium, which (is another common remedy 18 ).
As a great source of antioxidants, prunes can inhibit the oxidation of LDL-cholesterol [8] and help prevent heart disease and cancer ( 19 , 20 ).
Prunes are also in a mineral called boron, which help fight osteoporosis (may range 21 ).
In addition, the prunes are highly nutritious and should not in the blood (a rapid spikes in sugar levels 19 ).
Conclusion: Prunes are a natural laxative effect due to its fiber and sorbitol. They are also very abundant and can help against oxidative damage in the body.
Dates can benefit pregnancy and prevent many diseases
Dates are incredibly soft. They are an excellent source of fiber, potassium, iron and various phytochemicals.
All nuts, which are one of the richest sources of antioxidants, helps oxidative damage in the body (to reduce 3 , 22 ).
Dates have a low glycemic index, which means that the room should be no significant levels peak blood glucose levels ( 23 ).
Date consumption has. Also in relation to pregnant women and workaholism
Eating data continuously can help to facilitate cervical dilation in the last weeks of pregnancy, and the need induced labor (lower 24 ).
A study had women eat data in the last weeks of pregnancy. Only 4% of women eat date required induced labor compared to 21% who do not use data ( 25 ).
Dates have also shown promising results in animal studies and test tube as a remedy for infertility in men, but human trials are at this point (no 22 ).
In short, data are rich in antioxidants, potassium, iron and fiber. Dates foods can help to reduce oxidative damage, moderate blood sugar and helps to work in pregnant women.
Nuts are high in natural sugar and calories
Fruits tend to contain large amounts of natural sugar.
Because the water was removed from nuts, all this sugar and calories are concentrated in a much smaller package.
Therefore, the dried fruit is very high in calories and sugars, including glucose and fructose [9] .
Examples of natural sugar content of the dried fruit ( 26 ).
- Grapes: 59%.
- Dates: 64-66%.
- Plums: 38%.
- Apricot: 53%.
- The numbers: 48%.
About 22 to 51% of the sugar fructose. Eating lots of fructose can have negative effects on health. This includes an increased risk of weight gain [10] , type 2 diabetes and heart disease ( 27 ).
A small portion of an ounce of raisins contains 84 calories, almost entirely of sugar.
Since the dried fruit is soft and dense energy, it is easy to eat large amounts at a time, the order can lead excess sugar and calories.
Conclusion: Nuts in calories and sugar are relatively high. Joint dried fruits contain 38-66% sugar, and eat too much of them can contribute to weight gain and other health problems.
Avoid nuts, containing added sugar (candied fruit)
Some even sweeter and attractive dried fruit coated with sugar added [11] or syrup before drying.
Nuts with sugar fruit known as "frosty".
Without added sugar has repeatedly been shown to have harmful effects on health, increasing the risk of obesity, heart disease and even cancer ( 28 , 29 ).
To avoid dry fruits with added sugar, it is very important to read the ingredients and nutritional information on the packaging.
In short, some of the fruit with sugar syrup or coated before drying. Always read the package when buying dried fruits and brands that contain added sugar to avoid.
Dried fruits can also contain sulfites, and may be contaminated by fungi and toxins
Some manufacturers add preservatives called sulfites in dried fruit.
This makes it more attractive to look dried fruits, such as jams and resist fading.
This refers mainly to the colored fruits such as apricots and raisins.
Some people may be sensitive to sulfites, and can stomach cramps, rashes and asthma attacks after they (experience taking 30 , 31 ). On sulphites to avoid, choose dried fruit or brown instead of bright colors (gray is 32 ).
Can be stored nuts and handled correctly by fungi, aflatoxins and other toxic compounds (contamination 33 , 34 , 35 ).
In short, sulfites are added to preserve color, which can cause adverse reactions in sensitive individuals nuts. Bad nuts storage and handling to be contaminated by fungi and toxins.
Top news
Along with many other foods, dried fruits are good and bad aspects.
You can increase your intake of fiber and nutrients Dried fruits and your body with large amounts of antioxidants.
However, they are also high in sugar and calories and can cause problems if consumed in excess.
For this reason, the nuts should be used in small amounts, preferably with other nutrients [12] .
They should not be eaten by the handful, because it is very easy to eat too many calories from dried fruit.
Moreover, they are a meal rich in carbohydrates, which makes it unsuitable in a low carb diet [13] .
At the end of the day, the nuts is far from perfect, but it's definitely a healthier and more nutritious than processed chips or other junk food.
References
- ^ Water (authoritynutrition.com)
- ^ fruits (authoritynutrition.com)
- ^ pineapple (authoritynutrition.com)
- ^ Apple (authoritynutrition.com)
- ^ fibers (authoritynutrition.com)
- ^ antioxidants (authoritynutrition.com)
- ^ sugar alcohol (authoritynutrition.com)
- ^ LDL (www.docsopinion.com)
- ^ fructose (authoritynutrition.com)
- ^ weight gain (authoritynutrition.com)
- ^ added sugar (authoritynutrition.com)
- ^ nutrients (authoritynutrition.com)
- ^ diet low in carbohydrates (authoritynutrition.com)
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