Is eating dried fruits good for health?

From the perspective of a nutritionist, how does eating dried fruits work for human health?

Dried fruit is a light, delicious and easy to carry snack. However, many people still question the benefits of dried fruits for health. According to a nutrition expert and entrepreneur and founder of The Nutrition School, Ms. Keri Glassman shared that dried fruits are basically good, but people need to pay attention to the following issues.

Dried fruits are high in fiber but also contain lots of sugar and calories

Dried fruit is a very effective source of energy for athletes or brain workers.

The most common types of dried fruits today are raisins, plums, apricots, bananas, apples, etc. Because of the treatment by drying to separate the water from the fruit, the sugar (glucose and fructose) and nutrients are concentrated. big in fruit flesh. This is a very effective source of energy for athletes or brain workers.

According to WomensHealthMag magazine, like fresh fruits, dried fruits still contain adequate vitamins, fiber, and antioxidants, but due to lack of moisture the nutrients are more concentrated. Dried fruit contains fiber, although it is good for the body but too much absorption can lead to cramps, bloating and slow digestion. You should also note that the amount of vitamin C in dried fruit is lower than that of fresh fruit.

Dried fruits contain more sugar, leading to more regular calories, affecting digestion. Because dried fruits are quite small and easy to eat, large amounts of consumption in a short period of time are not uncommon. Too much sugar consumption leads to the risk of weight gain, cardiovascular disease, and type 2 diabetes.

Moreover, to preserve some dried fruits that are less prone to discoloration and look more attractive, manufacturers also use preservatives Sulfites. This substance can cause diarrhea, headaches, and rashes for some sensitive people. In order to avoid eating Sulfites, you can opt for dried fruits with a brighter form. In addition, if not handled and stored properly, dried fruit may also be contaminated with fungi and aflatoxin.

Despite these limitations, dried fruit is very handy

Dried fruit can be preserved longer than fresh fruit. As a result, this will be a great choice for long outings that you can't bring along too much bulky things.

If eating moderately, eating dried fruit also helps you avoid snacking on unhealthy foods, such as chips or snacks. In particular, dried fruits such as raisins are high in fiber, potassium and low sugar, so they do not increase blood sugar and insulin after eating.

The dried fruit actually has a good effect on health if consumed in reasonable quantities.

In fact, many studies have shown, raisins can improve the ability to control blood sugar, lower blood pressure, lower cholesterol and create a feeling of fullness.

Or as high-fiber prunes, beta-carotene, potassium and vitamin K. They also help laxative due to high fiber and sorbitol. Among the dried fruits, dates are the best antioxidants. It is also high in fiber, iron and potassium.

How to eat dried fruit properly

1. 1. Drink with water : Fiber helps you sweat but if you lose water, fiber will absorb any liquid in your body. Results lead to constipation due to lack of water. Therefore, try to sip a little water while eating to make sure you don't have constipation.
2. 2. Divide reasonable rations : Use a plastic bag or container then divide the dried fruit into reasonable servings, do not eat too much one at a time.
3. 3. Eat a combination of protein supplements : When you eat dried fruits with high-protein, fat-rich fast foods such as nuts or yogurt, the amount of sugar absorbed into the body from dried fruits decreases significantly.

The dried fruit actually has a good effect on health if consumed in reasonable quantities. Conversely, eating too much dried fruit can increase blood sugar and cause diseases like heart disease, obesity and even cancer.

Therefore, it is extremely important to check the amount of sugar and nutrients in dried fruit packages so that you can build a reasonable diet.