Dry fruits are the best option for greatly improving one’s quality of life. Because they are high in various nutrients, anyone who wants to avoid health risks should consider eating them. These are little factories of good health, packed with proteins, essential fatty acids, antioxidants, and minerals. Because dry fruits lose most of their water, their nutrients are concentrated in small packages.
However, if you’re trying to lose weight, dry fruits should be consumed in moderation because they’re high in sugars and calories. Limit your intake of mixed nuts and dry fruits to about 20 grams total, and avoid snacking straight from the bag. It causes binge eating.
Dried fruit is packed with nutrients, and one dried fruit piece contains roughly the same amount of nutrients as fresh fruit but in a much smaller package. Several studies have found that people who eat dried fruit weigh less and consume more nutrients than people who do not eat dried fruit.
What are Dried Fruits?
Dried fruit is a fruit that has been dried to remove almost all of the water content. During this process, the fruit shrinks, leaving a small, energy-dense dried fruit. The most common type is raisins, dates, prunes, figs, and apricots. Other dried fruit varieties, including candied varieties, are also available (sugar-coated). Mangoes, pineapples, cranberries, bananas, and apples are among them.
Dried fruit lasts much longer than fresh fruit and makes a convenient snack, especially on long trips where refrigeration is unavailable. Sun rays or dehydrators are methods used to remove the moisture content from the fruit. The majority of the nutritional value of fresh fruit is found in nuts and dry fruits, and as a result, they are extremely advantageous.
How to Choose Best Dry Fruits?
Dried fruit is a healthy snack and a great alternative to unhealthy foods like chips and puffs. People who don’t like fruits or have trouble digesting them can easily enjoy the dried version while still reaping the benefits of antioxidants, vitamins, calcium, and fiber. Dried fruits are also beneficial to those who are on a diet. Like any other product, purchasing dried food requires some thought, and some pointers can assist you in selecting the best and highest-quality dried fruits.
Know the Available Fruits
The majority of the fruits, but not all, can be dried. Fatty fruits like avocados, for example, do not dehydrate well and are best consumed fresh. Apples, apricots, barberries, coconut, cranberries, dates, figs, goji berries, Inca berries, kiwi, tomato, lemon, mango, orange, pear, persimmon, pineapple, plum, raisin, strawberry are the most common dried fruits.
Consider the Quality
The most crucial aspect of any product is its quality, and it’s especially important to know if dried fruits are of good quality. First and foremost, we must understand how dried fruits are produced.
Different methods of drying fruits have different effects on the final product. The most common methods of fruit dehydration are as follows:
- Sun-drying is the first and oldest method of drying fruits. However, this method has many disadvantages due to exposure to sunlight and open air.
- Solar drying is another dehydration method, which is the improved sun drying method. The sun is still the main source of heat in this process. However, since ventilation speeds up the drying time, food spoilage or mold growth risks are reduced in this method.
- As its name indicates, freeze-drying is freezing the fruits and then reducing the pressure surrounding them. As a result, the fruits shrink, and their water converts directly to vapor. Since no heating is involved in this method and the fruit tissue is not disrupted, freeze-dried fruits have better quality. That’s why you normally pay more for freeze-dried fruits.
Read the Ingredients
All dried fruits are not created equal, and sugar, oil, and sulfites are examples of additives. Sugar is a common ingredient in most dried fruits, and while it can enhance flavor, it also degrades the fruit’s quality and nutrients. Furthermore, fruits retain their natural sugar when dried.
As a result, adding more sugar makes them sweeter, but it may be harmful to people trying to reduce their sugar intake or who have diabetes.
Sulfites are another additive that can be harmful to people who are allergic or sensitive to them. Sulfites help the fruits maintain their color. Some dried fruits may contain a trace of oil, which is beneficial when the fruits are sticky. These fruits, such as raisins, will be separated by the oil.
Although it does not cause harm to anyone, it does add fat to the fruit. If you buy dried fruits in a package, check the ingredients to ensure there aren’t any additives that aren’t good for you.
Which Dry Fruit is Healthiest?
There isn’t a single dried fruit that is completely healthy, but there are several varieties that are extremely nutritious. With high levels of iron, fiber, potassium, antioxidants, and more, dates are a serious contender for the healthiest dried fruit. Dates also have a low glycemic index, so they don’t usually cause a blood sugar spike.
Nutritionally Rich
There are numerous reasons to be enthusiastic about the nutritional value of the fruit. Getting an adequate amount of fruit in your diet, whether dried or fresh, can improve your overall health by lowering blood pressure, lowering cholesterol, and providing antioxidants and essential nutrients like potassium and calcium.
The most important thing to remember is that the sugar content of dried fruit remains largely unchanged, just like the nutritional punch.
As a result, maintaining control over your portion size is critical. When you consume too much-dried fruit, a healthy snack can become unhealthy.
Even with the risk of overdoing it, there are plenty of reasons to include dried fruit in your diet. Fruit contains a wide variety of vitamins and minerals. Many fruit varieties contain amounts of the following essential nutrients, though not all have them all:
- vitamin A
- vitamin K
- polyphenols
- magnesium
- antioxidants
- calcium
- potassium
What are the Best Dry Fruits for Weight Loss?
The following dry fruits can help you the most during your weight loss journey:
1. Almonds
Almonds are extremely low in calories, and almonds have only 576 calories per 100 grams. Daily consumption of small amounts of almonds can provide your body with high nutrients that are beneficial to your overall health. Proteins, monounsaturated fats, and antioxidants are among these nutrients. Almonds also benefit your health by lowering bad cholesterol, commonly found in obese or overweight people.
2. Pistachios
Pistachios are particularly beneficial to people who snack frequently, and this is primarily due to their high fiber content, which keeps your body feeling full for longer periods. Fiber is also beneficial to digestion because it aids in bowel movement.
3. Cashews
Cashews are a tasty nut that is very popular in India. They provide nearly 73 percent of the daily magnesium requirement for your body. Magnesium aids in the regulation of fat and carbohydrate metabolism in the body, which is very beneficial for weight loss.
4. Dates
Dates have a strong flavor and are excellent for weight loss. This is due to their high fiber content, which will help you feel full and suppress your mid-day hunger pangs. You’ll be less likely to snack in between meals as a result. Dates are also beneficial because they contain Vitamin B5. This vitamin is known for increasing your stamina, allowing you to exercise for longer periods and achieve your ideal weight!
5. Walnuts
Walnuts are a special dry fruit because they are high in healthy fats like omega-three fatty acids and alpha-linolenic acid (ALA). These fatty acids aid in weight loss and are beneficial to cardiovascular health. Many overweight people are already at risk for cardiovascular problems, and this can be a great way to prevent them.
6. Brazil Nuts
Brazil nuts have several weight-loss-friendly properties. They contain L-arginine, an essential amino acid that is excellent for fat burning, and it boosts the body’s metabolism, preventing unhealthy fat accumulation. Brazil nuts are high in certain minerals like selenium, thiamine, phosphorus, and magnesium, all beneficial to weight loss.
7. Hazelnuts
Hazelnuts are high in both fiber and healthy fats, which are beneficial to weight loss. Like all of the other high-fiber dry fruits in this article, Hazelnuts will keep you full for hours after you eat them. Controlling your snacking is a great way to start losing weight.
8. Apricots
Apricots can keep you satisfied for up to 5 hours after eating them. They also provide magnesium to your body, which helps to regulate fat metabolism. Apricots have a slightly sweet flavor and can be used in various desserts.
Conclusion
Protein, energy, and various macro and micronutrients abound in dry fruits and nuts. Natural sugars make them an excellent energy source. Different nuts and fruits have different nutritional values, and a good mixture of these can be used to make nutritious snacks. Dry fruits and nuts are nutritious, and their delicious taste makes them simple to incorporate into your diet. So, instead of cookies and chips, opt for healthy dried fruits. Eat them as snacks or blend them into smoothies and milkshakes to get their nutritional value. When purchasing dried fruits, keep in mind the points discussed above and adhere to them.
