On losing weight and on proper nutrition to maintain shape, sugar and sweets are prohibited or strictly controlled. Therefore, there is a need for an alternative. Dried fruits can be one of the useful options for sugar substitutes.
In dried fruits, the concentration of trace elements is much higher than in the source of their production (fresh fruit). For example, dried fruits contain more fiber, minerals, and vitamins, antioxidants, which means that the benefits of dried fruits cannot be underestimated. We offer you detailed information about dried fruits, their benefits and dangers, reception features, popular types, and useful recipes.
DRIED FRUITS: GENERAL INFORMATION
Dried fruits are dried fruits or berries. In dried fruits, about 20% of moisture remains, and everything else is nutritious and useful substances. These foods are high in carbohydrates, natural sugars, and dietary fiber. The most popular types of dried fruits are raisins, dried apricots, prunes, dates, and figs.
HOW ARE DRIED FRUITS MADE?
Almost all types of fruits and berries are dried. From cranberries and blueberries with cherries to papaya, watermelon peels, grapes, peaches. First, the fruits are selected – they must be ripe, juicy. Then they are washed, cleaned, removing seeds, stalks and cores. The next step is cooking, no more than 5 minutes. Then the products are placed in a dehydrator. Naturally, under the sun, they rarely dry. For presentation, it is treated with sulfur dioxide.
If you do not want to use purchased fruits, you can dry at home. The principle of how to cook dried fruits will be similar. Stages: washing, drying, cleaning, cutting, insertion into the device. You can use a dryer, oven, microwave.
WHAT ARE THE BENEFITS OF DRIED FRUITS?
Fruits and berries are dried, which already contain a lot of trace elements with fiber. After processing, the benefits of dried fruits only increase. Moisture is lost during the drying process, which means that the concentration of all elements increases.
- Normalization of digestive processes, intestinal motility.
- Stimulation of the metabolism of proteins, fats, carbohydrates, and metabolism.
- Strengthening the heart muscle, vascular walls, preventing anemia.
- Cleansing from toxins, metal salts, “harmful” cholesterol.
- Strengthening immune forces, increasing resistance to viruses.
- Prevention of hypovitaminosis in autumn and winter, after an illness.
- Support for the health of the central nervous system, skin, hair and bones, joints, kidneys.
On proper nutrition, dried fruits are an integral part. They are rich in iron and manganese, potassium, magnesium, vitamins and antioxidants, fiber. Foods are mostly carbohydrate, therefore they also replenish energy reserves.
WHAT IS THE HEALTHIEST SPECIES?
Different types of dried fruits are very similar in calorie content, proportions of protein, carbohydrates, fats, and composition of nutrients. Each of them has a beneficial effect on the digestive tract and the heart with blood vessels, energy exchange, and appearance.
However, figs are in the lead with a slight margin. This type of dried fruit contains more fiber, which means that the benefits of digestion are higher. Next on the list are dried apricots, then prunes and raisins, then dried apples, pears, cherries. Choose according to your taste.
ARE THERE ANY HARM AND CONTRAINDICATIONS?
One of the main disadvantages of dried fruits is that it has a lot of natural sugars and calories. Therefore, dried fruit should only be consumed in limited quantities (especially if you are trying to lose weight). Eating large amounts of dried fruit can cause stool disorder.
Dried fruits are not recommended for:
- diseases of the inflammatory nature of the gastrointestinal tract;
- acute forms of pancreatitis;
- obesity and diabetes;
- liver diseases.
Another disadvantage of dried fruits is the risk of violating safe technology in their manufacture. Sometimes chemicals, cheap oils are used to process dried fruits. If they enter the body regularly, then there is a high probability of intoxication, poisoning. In addition, dyes can be added to dried fruits, glitter with glycerin. Therefore, be sure to soak them and rinse them well before use.
DRIED FRUITS FOR PP AND SLIMMING
Whether dried berries and fruits can be on a diet or proper nutrition is a moot point. Some are for, some are against. There is also a golden mean. Reception of dried fruits for weight loss is allowed, but only in moderation and with a low percentage of excess weight. Fruits will replace sweets, give energy, and enrich with useful substances.
How many dried fruits can you eat per day? The allowed limit is 100 grams. The norm cannot be exceeded, otherwise the risk of gastrointestinal upset increases: from nausea and diarrhea to colic, abdominal pain, cramps, and gas formation. To lose weight 100 g is even a lot, you need to lower the border to 40-50 g.
Calorie content of 50 g of dried fruits (one serving):
- 50 g raisins: 132 kcal
- 50 g dried apricots: 108 kcal
- 50 g prunes: 115 kcal
- 50 g dates: 137 kcal
- 50 g dried figs: 129 kcal
- 50 g dried apples: 115 kcal
- 50 g dried mango: 157 kcal
As you can see, despite the benefits of dried fruits, those who lose weight need to use them with restrictions, since they have a high-calorie content and contain a lot of simple carbohydrates. Remember that no more than 10-15% of your daily calorie intake should be spent on simple carbohydrates if you want to effectively lose weight or keep fit.
HOW TO CHOOSE THE RIGHT DRIED FRUIT?
Low-quality, stale dried fruits are a frequent occurrence, so you need to know at least rough rules when buying. Should alert: too bright color, unnatural shine, unpleasant smell. Natural fruits, as well as unprocessed, seemingly unsightly. The surface is wrinkled, dark in color. If you want to take dried fruits in packaging, then it is better to give preference to the transparent material.
The main criteria for quality dried fruits:
- Gloss is absent, the surface is matte, dull.
- The color is unsaturated, darkened, without catchy notes.
- The aroma is natural, without any additives of gasoline or mold.
- The texture is not soft, delicate, and smooth, but dried.
- The presence of a seed, a stalk is a huge advantage.
For dried fruit, the best storage place is a cool, dry place. Containers made of glass, ceramics, wood, plastic containers, bags will do. You cannot mix different types in one container. Shelf life: figs, dates, dried apricots with prunes – 6 months, raisins – 1 year. Periodically, the food needs to be ventilated.
CANDIED OR DRIED FRUITS: WHICH IS BETTER?
If you choose from the two presented types, then dried fruits are much better. Yes, candied fruits are made from the same base, but additionally boiled in syrup. This manufacturing step adds even more sugar and calories to the composition. Therefore, candied fruits have more contraindications and harmful properties.
However, in small quantities and not every day, candied fruits are allowed. For example, in baked goods or porridge. The main raw materials for the preparation of candied fruits: fruits (quince, pear, plum) and vegetables (pumpkin, zucchini).