The fruits dried have been subjected to the process of dehydration or drying, which is to reduce the water content in whole or in part. The drying process lengthens the life of fruits, since it paralyzes the action of germs, which need moisture to live.
Why dried fruits are the real treats
Dried fruits retain their nutrients and energy
Dried fruits retain most of their nutrients and concentrate their energy. There are raisins, dates, apple, plum, pear, peach and dehydrated fig. Not only do they concentrate their flavor and accentuate it, but in a smaller volume they have greater nutritional power compared to fresh fruits.
The caloric value is high (around 163-235 calories per 100 grams) due to its abundance (50% -60%) in simple carbohydrates. The portions that are generally used are small, and their health benefits are allies when it comes to improving nutrition. They are a good source of iron and calcium.
Dried fruits have a high concentration of minerals
Due to the high concentration of minerals, they are an effective aid for athletes, since they provide potassium and magnesium, essential for muscle function.
They are also rich in provitamin A, thiamine or B1 and niacin or B3. Its soluble fiber content gives them laxative properties and helps to level blood glucose.
Due to their large amount of insoluble fiber, prunes and dried dates are very effective in treating constipation and reducing cholesterol.
Difference between dried fruits and nuts
It is important to differentiate dried fruits (plums, raisins, figs, dried apricots or apricots) from nuts or oilseeds (in some countries they also call them dried fruits instead of dried fruits) such as walnuts, hazelnuts, almonds, etc.). Their chemical compositions are different.
As their caloric value is high, they can be consumed as a snack in moderate quantities and frequencies.
Recommended intake: 1/2 cup can replace one of the recommended fruit servings per day.
In the case of patients with diabetes or obesity problems, before consuming these foods, they should consult with their Nutritionist to indicate which would be the appropriate portion according to their prescribed plan.
People with diabetes who are not controlled in their glucose (sugar) levels should refrain from consuming them until their glucose levels are controlled (below 100 mg / dl fasting and below 125 mg / dl two hours after eating) and your dietitian recommends them.
The main reason behind gaining weight is constant snacking even when your body does not need it. You can replace these snacks with sufficient proteins in your diet to keep yourself full for longer hours and at the same time give your body all the nutrients that it needs.