Dried fruits are often considered an ideal snack for those who care about their diet. They contain vitamins, minerals and fiber, and they are a natural alternative to sweets. However, are they really as useful as they seem at first glance?
Why can dried fruits be dangerous?
The main myth is that dried fruits are very useful and can be eaten as much as you want. This is completely untrue. When we eat fresh fruits, water and fiber quickly create a feeling of satiety, which helps prevent overeating.
However, during drying, the fruit evaporates moisture and the concentration of sugar and calories increases several times.
For example, there are only 70 kcal per 100 g of fresh and 100 g of raisins – more than 300 kcal and more than 65 g of carbohydrates. It’s even more than some chocolate bars.
Given that dried fruits are less volume than fresh analogues, they are very easy to eat more than needed. This can cause hidden calorie excess and weight gain, especially for people with a sedentary lifestyle.
In addition, industrial dried fruits often contain added sugar, preservatives (including sulfur dioxide) and even dyes that can cause allergic reactions and digestive problems.
How to eat dried fruits correctly?
- Keep in moderation: The optimum portion is 30-50 g per day.
- Combine with proteins and fat: Nuts, natural yogurt or cheese will help slow down sugar absorption and prevent sudden blood glucose jumps.
- Choose natural options: The best dried fruits do not contain added sugar, artificial preservatives and dyes.
Dried fruits are not an enemy of a healthy diet, but not an ideal snack. It is important to remember about balance and moderation to get the maximum benefits without harm to the body.
The benefits of dried fruits and the tips of choice
Despite the fact that dried fruits have a higher sugar and calorie concentration, they can still be useful for your diet if used in moderation.
Dried fruits are high in fiber, vitamins and minerals that can help improve digestion, strengthen the immune system and provide energy.
Pay attention to the following tips when choosing dried fruits:
- Read labels: Avoid dried fruits with added, preservatives and dyes.
- Choose organic products: Organic dried fruits are grown without pesticides and other harmful chemicals.
- Avoid sulfur dioxide: Sulfur dioxide is a preservative that can cause allergic reactions.
- Home production: If you have the opportunity, dry the fruit at home to control their composition.
- Coordination with other products: Combine dried fruits with nuts, seeds or yogurt to get a balanced snack.
Dried fruits can be a healthy and delicious snack if used in moderation and responsibilities.
Photos associative © canva
Source: https://www.bc.ua/
