Raisins, apricots, dates, figs and apples are some dried fruits that are useful for those who want to eat a sweet treat in a healthier way on a daily basis.
Dried fruits are much more practical and versatile options to carry in your bag than fruits. in nature, as well as adding a special touch to sweet or savory dishes. So, for those who want a quick and healthier afternoon snack, they are good options. However, you need to pay attention to the amount consumed, as they also have more calories.
In short, candied fruits are nothing more than fresh fruits that go through an industrial process to remove the water that exists in them. As a result, natural sugars are more concentrated in dried fruits, which makes them sweeter.
However, this industrial process also concentrates fruit nutrients during crystallization. So, they continue to be a healthy food just like fruits in nature. But, due to the concentration of sugars, they should be consumed in moderation, as they end up being more caloric than fresh foods, even though they are very nutritious, and making you gain weight.
Main dried fruits
Found for sale in markets, fairs and natural product stores, you can buy dehydrated fruits in jars in pre-weighed quantities or in bulk. They are generally very popular for holiday foods, such as Christmas, to make granola or jellies.
In general, raisins, apples and plums are the most common dried fruits. However, apricots, pineapple, figs, bananas and dates also became more common. In short, the practicality of carrying them as a snack in your bag, the sweeter taste and the expiration dates of up to six months attract people.
But be careful, because dried berries are not like candied ones – the ones that actually have sugar stuck around them. These have refined sugar added at the end of the water removal process, and therefore are not as healthy as the dried ones.
Dehydrated fruits – benefits
Dehydrated fruits have many benefits besides satisfying the desire for sweets. Basically, they are rich in fiber, in addition to natural sugars, which provides quick satiety after eating them. Therefore, fiber also helps the functioning of the intestinal flora.
Furthermore, these fruits contain a lot of iron, which combats anemia, in addition to vitamin K and boron, substances that help in the formation and structure of bones and joints. In addition, apricots contain vitamin A, which helps with eye and immune system health and is anti-inflammatory, just like raisins do. Iron, magnesium, potassium and phosphorus are also not left out of the list of minerals.
Most dried fruits are very rich in B vitamins, which are beneficial for the neurological system. Still, prunes contain a lot of fiber to help with the intestines and dates are helpful in regulating blood pressure. Therefore, they are good options for those with low blood pressure or as a post-workout snack during physical activities.
Quantity to eat
As dried fruits are a good option for dieters, it does not mean that they can be eaten uncontrollably. In short, the concentration of sugar due to the water drying process is the main culprit.
Therefore, the ideal is to consume up to 400 grams of fruit per day, that is, five servings. However, one that is dehydrated corresponds to more than one fresh fruit, so the amount consumed should not be the same to replace it.
Therefore, the maximum intake of dehydrated fruits per day is 30 to 60g. In short, this corresponds to one tablespoon of raisins. You can eat this amount directly, throughout the day, or mix it with other meals rich in protein and healthy fats, as this further delays the absorption of sugars.
Therefore, consume these berries in moderation.
Sources: UOL, Conquiste Sua Vida 1, Conquiste sua Vida 2
Images: Pexels 1, Pexels 2, Youtube, Boutique das Ervas
