Dried fruits are really a convenient snack, a quick way to satisfy the sweet tooth cravings, and people also assume that they get the exact amount of nutritional benefits like they get from fresh fruits. The truth is “not really”!
There are many studies that have been conducted to evaluate the nutrients of dried fruit and it has been indicated that they are really rich in fiber, vitamins, magnesium, potassium, and calcium but before you actually fill your kitchen cupboards with them here are some facts that must be considered:-
In all the dried fruits, water is removed and they carry less volume than the fresh ones. For example, you would not eat 10-12 fresh apricots in one sitting, but you are likely to have a bag full of dried stuff of the same.
Even though a dried apricot is a fraction of the size of a fresh one, the two contain the same number of calories and sugar. This ultimately results in overeating and ultimately disturbing the overall weight loss targets!
To make them more palatable, dried fruits are normally loaded with artificial sweeteners and sugar—cranberries and pineapple are two of the biggest offenders. This is the major reason for making these fruits taste like candy. The presence of this element makes them an unlikely choice for weight-conscious people. To cut out added sugars, dried fruits should contain only one ingredient: FRUIT!
A small portion of dried fruits can make a deep impact on your daily calorie intake. Consuming an extra 250 calories per day from these dried fruits could contribute to as much as 2 pounds of weight gain in a one-month time frame. Due to the presence of excessive calories and carbs presence the consumption of dried fruits unnecessary delays the weight loss plan!
Dried fruits are high in fiber, which is an essential nutrient to improve the regularity and promote bowel health, but too much fiber bothers your gut, especially if you do not normally consume high-fiber foods.
These foods are responsible for problems like gas, abdominal cramping, bloating, constipation, and even diarrhea. Simply avoid these negative effects by restricting the intake of dried fruits to minimalistic.
The preservatives and packages that are used to increase the shelf life of these dried products are also very harmful from health perspectives. Sulfur dioxide, which is commonly used as a preservative in these products, has been commonly held responsible for stomach upset, allergic reactions, and even asthma attacks.
Along with this, the glossy look of these fruits is accredited to an oil coating. Though it may reduce clumping during processing, the oil increases the likelihood of spoiling from oxidation.
The final judgment to the discussion can be put forward that even if these products are a good source of vitamins, minerals, and fiber but the added drawbacks quickly offset any nutritional benefits dried fruits provide. The best time to have these hydrogenated fruits is before the workout as they high in carbs and act as a great source of energy.
Check the nutrition facts before you actually decide to have these dried fruits (go for those brands that do not add any added sugars or sweeteners) and in case of doubt simply go for fresh alternatives, as they are always the best!
goji berries, oats, papaya, coconut, flaxseeds, chia seeds, and so on. Though there are many new names coming up there are some classic superfoods that surely stand out in today’s time also. Today we are highlighting the benefits of one of the most underrated superfood:
Not only is this fruit filling, hydrating, and usually large enough to satisfy your afternoon hunger pangs, but it also has a slightly sour taste to it, making it less sweet than most other fruit, which means that it has a lower amount of fructose. Since it is less sweet, it avoids stimulating the sweet buds, which usually leads to the intake of more sweets.
Further, grapefruit ranks at the bottom end of the range for a glycemic load of fruits — it has a glycemic load of 3 compared to apples (5) and bananas (11). Let’s check out some of the nutrients that grapefruit contains, which makes it a must-have fruit: –
Grapefruit is rich in pectin, which is a form of soluble fiber that has a tremendously helps in lowering “bad” cholesterol and also controls your blood glucose levels. Along with this, fiber also boosts up the digestive process and helps in preventing constipation.
Grapefruit is rich in lycopene is a phytochemical normally found in all red fruits and veggies. Lycopene has anti-inflammatory and antioxidant properties and has been linked to cancer prevention.
Can you believe that one medium-size grapefruit contains about 20% more vitamin C than an orange? Vitamin C is great for immunity, heart health, and fighting off those nasty free radicals.
Grapefruit is also rich in potassium which is great for heart health and muscle recovery and also reduces the risk of stroke and kidney stones.
Though this is not a nutrient it does play an important role in improving your health. Grapefruit contains 91% water, making it one of the most hydrating fruits around. This makes it an amazing post-workout snack as it helps to rehydrate and refuel the body.
Overall, it would be great if you add this easy to eat the fruit in your daily regime. If you’d like to get creative with your grapefruit intake, you can blend it in a smoothie, grill it or add it in your favorite salad.
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