Doctors talked about the benefits and hidden risks of eating dried fruits
Dried apricots, prunes, raisins and dates have long been considered a healthy alternative to sweets. They are added to porridges, taken as a snack and used instead of sweets, however, dried fruits remain a concentrated product with a high sugar content. On August 31, Anna Divinskaya, a biochemist and eating behavior correction specialist, and Inna Mazko, a gastroenterologist at the Semeynaya clinic network, told Izvestia about the benefits they can bring, who should limit their use and how to choose the right product.
Why dried fruits are considered useful
According to Mazko, dried fruits are a product with high nutritional value: after drying, they retain fiber, minerals and some biologically active substances.
"Dried fruits are an amazing product that humanity has been using for thousands of years. In fact, this is a summer preserved by the sun: in a compact form, they preserve fiber, vitamins, trace elements and biologically active substances," the doctor noted.
According to the gastroenterologist, different types of dried fruits can have different effects on the body. For example, prunes and figs, thanks to fiber and sorbitol, have a mild laxative effect and can help with constipation.
In addition, dried apricots and raisins are sources of potassium, magnesium and iron. These microelements are involved in the work of the cardiovascular and nervous systems. However, the beneficial properties of the product do not mean that it can be eaten without restrictions.
Why dried fruits can become a sugar trap
The main feature of dried fruits is that when dried, most of the water leaves the fruit, while sugars and other substances remain. Therefore, 100 g of the finished product contains significantly more carbohydrates and calories than the same amount of fresh fruit.
For example, 100 g of raisins contains about 330 kcal and about 59 g of sugars. At the same time, fresh grapes have significantly less sugar by the same weight, since they retain water.
According to Divinskaya, the problem is often related to the fact that people perceive dried fruits as a product that can be eaten without control.
"A product with a good reputation automatically frees you from the usual self-control of portions. A pack of cookies is rarely eaten "just like that, by handfuls," but a bag of dried apricots is quite enough," the specialist explained.
According to her, it is precisely such products that can become a source of an imperceptible excess of calories, since a person does not perceive them as sweetness.
There are different guidelines in the recommendations on serving size. For daily consumption with calorie control, experts recommend sticking to a moderate amount — about 20-40 grams per day, depending on diet, physical activity and health status.
According to Divinskaya, it is better to use dried fruits not instead of fresh fruits, but as an additional product: for example, add a small amount to porridge, salad or homemade cakes instead of refined sugar.
How do dried fruits affect the body and who should be more careful?
During drying, some of the vitamins are really destroyed. Vitamin C is particularly sensitive to the effects of temperature, oxygen, and light.
According to Divinskaya, you should not rely on dried apricots or raisins as a source of this vitamin, since it is better to get it in sufficient quantities from fresh fruits, berries and bell peppers.
At the same time, other components, including fiber and some minerals, are preserved. Therefore, dried fruits can remain part of the diet, but they are not a complete substitute for fresh fruits.
Despite the high sugar content, dried fruits do not always cause the same spike in glucose as some foods with processed carbohydrates. According to Divinskaya, the reason is that they preserve the structure of the whole fruit — fiber and organic acids, which can slow down the absorption of sugars.
The expert also notes that some foods that are perceived as "dietary" can raise blood sugar levels faster. For example, rice cakes and biscuits have a high rate of carbohydrate absorption, since the starch structure changes during processing.
At the same time, dried fruits retain part of the structure of the original fruit, so a small portion of dried apricots or prunes in some cases can give a smoother body response than products with processed starch. People with diabetes, impaired carbohydrate metabolism and obesity should treat dried fruits more carefully.
"That's why people with diabetes, insulin resistance and obesity should treat them as a dessert, not as a snack," explained Mazko.
The specialist also recommends combining dried fruits with foods containing protein to slow down the absorption of sugars. According to Mazko, people with diseases of the gastrointestinal tract should be more careful with dried fruits. In irritable bowel syndrome with diarrhea, functional diarrhea and a tendency to bloating, a large number of dried fruits can increase unpleasant symptoms due to their high fiber content and some carbohydrates.
The specialist noted that caution is required for people with kidney disease. With a decrease in the excretory function of this organ, additional intake of potassium from food can lead to hyperkalemia, a condition in which the heart rhythm is disrupted.
Is it true that dried fruits replace fresh fruits
Dried fruits cannot completely replace fresh fruits. The main reason is the lack of water and the high concentration of sugars.
According to Divinskaya, fresh fruit provides more food and helps to maintain a feeling of fullness for longer.
"Fresh fruit provides volume and water, which physically stretch the stomach and create a feeling of fullness with a relatively small number of calories," the specialist explained.
In addition, some of the vitamin C is lost during drying, so dried fruits cannot be considered a full-fledged source of all the nutrients of fresh fruits.
The best option is to use dried fruits as an addition to the diet. They can be added to porridges, salads or other dishes, but it is better to get most of the fruits from fresh or frozen fruits.
How to choose healthy dried fruits
The appearance of dried fruits may indicate the way the product is processed. Bright dried apricots and shiny prunes can get this look due to additional processing.
This includes sulfur dioxide, an additive E220, which is used to preserve color and increase shelf life. For most healthy people, such amounts are safe, but people with increased sensitivity to sulfites may experience undesirable reactions.
To reduce the amount of soluble sulfites, dried fruits can be soaked in warm water for 15-20 minutes before use. When choosing a product, experts advise paying attention to the composition. Ideally, it should contain only the fruit itself, without added sugar and unnecessary ingredients.
You should also be careful about candied candied fruits, dried mango, pineapple rings and other products with added syrups. Such options are already closer to sweets than to natural dried fruits.
Переведено сервисом «Яндекс Переводчик»
