"Your liver turns any excess sugar intake into triglycerides that get stored in fat cells throughout the body," says Zeitlin. How Much Dry Fruits and Nuts Should You Eat in a Day? Surprisingly, it can irritate your stomach and cause cramps, bloating, abdominal pain, constipation, diarrhoea, etc. It is because dried fruits have high calorific value that contributes to weight gain. They are also very filling, and may help fight oxidative damage in the body. So you know that sulphur dioxide is used as a preservative in preserving dried fruits? Some fruit is coated with sugar or syrup before being dried. Eating dried fruits is good but only in moderation. Caries. Dried fruits are dense in nutrition and have sugars. For example, the vitamin C content is significantly reduced when the fruit is dried (2). Taking into consideration its great flavor, you can easily eat more than you are supposed to. Raw fruits and vegetables are an essential part of a healthy diet. Dried fruit can be preserved for much longer than fresh fruit and can be a handy snack, particularly on long trips where refrigeration is not available. Also Read: Extreme Heat May Trigger Gastrointestinal Diseases, Know Preventive Tips. A small 1-ounce portion of raisins contains 84 calories, almost exclusively from sugar. Apart from weight gain, this sugar would also cause tooth decay. Avoid Dried Fruit … Date consumption has also been studied in relation to pregnant women and labor. This means that raisins should not cause major spikes in blood sugar or insulin levels after meals. Gastrointestinal problems: Dry Fruits items with high fiber content helps in regular bowel movement and smooth blood flow. So, be careful with the quantity. Also Read: Dried Fruits or Fresh Fruits – What’s Better For You. Dates are incredibly sweet. Some nuts are also high in calories. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Overconsumption of dried fruits can make you gain weight faster. A lot of dried fruits come sugar-coated, as mentioned above. Dried fruit that is improperly stored and handled may also be contaminated with fungi, aflatoxins and other toxic compounds (33, 34, 35). Fiber helps in regulating and promoting good bowel health, but too much of … Dry fruits contain a lot more calories than fresh fruits. Eating too much fruit can also raise your serum triglycerides, which can increase cardiovascular risk. Since most of the water is removed from the fruit the flavor is intensified, the storage is simplified and the shelf life is greatly lengthened. Information about dried fruit is very conflicting. Dried fruit is rich in fiber, vitamins and minerals. This article tells…, In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. Excessive fruit intake can also cause stomach upset in some individuals. Dried fruit is fruit that has had almost all of the water content removed through drying methods. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. This is caused by their high content of fiber and a sugar alcohol called sorbitol, which is found naturally in some fruit. Eating dried fruits on a raw vegan diet and treating them as a staple may seem like a great idea but many raw vegans rely too heavily upon dried fruits. Therefore, one serving can provide a large percentage of the daily recommended intake of many vitamins and minerals, such as folate (1). They should not be eaten by the handful, because it is very easy to eat too many calories from dried fruit. If you munch on a lot of dried fruits daily, you would become fat in no time. Because dried fruit is sweet and energy-dense, it is easy to eat large amounts at a time, which can result in excess sugar and calorie intake. Consume only a little dried fruits or divide the servings to be consumed throughout the day. Unless you can limit yourself to eating two dried figs per day, avoiding dried fruit completely will be easier and might greatly improve your health, if you have been eating too much of it. In general, just as you should when you’re healthy, when you’re sick with COVID-19 you should eat at least three servings of fresh fruits and vegetables per day and steer clear of processed foods. Dried fruit is rich in natural sugars, or fructose. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Dried fruit retains the fiber, vitamins, and minerals of the whole fruit, and though you shouldn’t eat too much of it, dried fruit is better for your blood sugar than even some of the “healthiest” liquid sweeteners out there. Prunes are also rich in a mineral called boron, which can help fight osteoporosis (21). To avoid sulfites, choose dried fruit that is brown or grayish rather than brightly colored (32). Dry fruits help to control weight. Too much of fibre can cause side-effects. Of all the dried fruit, they are one of the richest sources of antioxidants, contributing to reduced oxidative damage in the body (3, 22). Therefore, too much of it can cause weight gain. They are a great source of fiber, potassium, iron and several plant compounds. However, these studies were observational in nature, so they can not prove that the dried fruit caused the improvements. As per reports, sulphur dioxide won’t cause any harm if consumed in a very small amount but as you exceed its consumption, it is highly likely to cause allergies and trigger asthma. The high glycemic load of some forms of fruit can provoke insulin resistance and worsen metabolic syndrome. Dried fruit is also a good source of many plant compounds, including powerful antioxidants (8, 9, 10, 11). doctors using expensive intravenous feeding in remote hospitals. For this reason, dried fruit should only be eaten in small amounts, preferably along with other nutritious foods. Using any information provided by the website is solely at the viewers’ discretion. One can safely eat 20 grams of dried fruits and nuts a day. Decrease inflammatory markers and blood cholesterol. However, consuming too much fiber can lead to bloating, diarrhea, flatulence, cramps, and constipation. They are highly nutritious, being rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K. They are known for their natural laxative effects. Displaced Nutrients. All rights reserved. Dried fruit has had most of the water content removed. Common dried fruits contain 38–66% sugar, and eating too much of them may contribute to weight gain and various health problems. 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