Why should we eat the healthiest dried fruits? Dried fruits such as raisins, plums, dried figs, and dried bananas have been used for centuries. Evidence of drying fruits under the sun to preserve them dates back to 14,000 years ago. Later on, in parts of the world where the sunlight was not strong enough or in the seasons with little sun. Stay with us to check the importance of consuming the healthiest dried fruits.
dried fruits list:
- Qaisi
- Plums
- Raisins
- Apricots
- Peaches
- Apples
- Pears
How are the healthiest dried fruits produced?
Today, similar methods are used for the healthiest dried fruits such as dates, figs, plums, raisins, apricots, peaches, apples, or pears using the sun or heat with minimal processing or minimal use of additives. Non-traditional dried fruits such as blueberries, cranberries, strawberries, and mangoes may be impregnated with fruit concentrate or sulfur compounds before drying. Organizations related to food and drug health, including the Food and Drug Administration of the United States of America, consider the use of sulfur compounds to preserve the color and freshness of fruit to be safe.
Technological advances have led to the development of fruit-drying methods that are much more efficient than sun-drying. Also, allow the preservation of useful substances in the fruit after drying. If the temperature is not high enough, the process of drying under the sun may take a long time, and if the temperature is too high, the useful substances in the fruit may be lost. Among the advanced methods of fruit drying, we can mention the following: osmotic dewatering, in which the required energy is much less, but the fruit drying process is much more optimal. Vacuum drying where little heat is used. Microwave displacement drying, in which electric waves are used to reduce drying time and energy consumption.
Why should we eat the healthiest dried fruits?
The healthiest dried fruits such as Qaisi, plums, bananas, strawberries, mangoes, figs, etc are valuable sources of vitamins, minerals, fiber, and plant compounds. During the drying process, dried fruits become compressed and concentrated by losing their water, and usually lose at least half of their size. A quarter cup or 40 grams of dried fruit is introduced as a standard serving so that this small amount of dried fruit is rich in substances.
In addition to these useful substances, the healthiest dried fruits are usually rich in magnesium, iron, and phosphorus. Each type of them has useful properties and compounds because dried fruits usually retain the properties of fresh fruit to a high degree. Two exceptional properties of fresh fruits, which are usually lost in the drying process, are vitamin C and thiamine, which are sensitive to heat, but a significant amount of them is preserved in the freeze-drying process. One of the very useful compounds of fruits that are also available in dried fruits is the compounds of the vegetable group, which include phenolic acids, flavonoids, plant estrogens, and carotene substances.
Phenolic compounds account for the largest amount of vegetable substances in the diet, and by consuming dried fruits, this type of antioxidant compound can be provided to a high extent. Dried fruits contain a high concentration of useful compounds, but their calorie content is higher than fresh fruit, so it is important to control the consumption of dried fruits.
What are the properties and benefits of the healthiest dried fruits?
Fruits are usually part of the diet recommended by nutritionists to reduce the risk of cardiovascular diseases, type 2 diabetes, some cancers, and obesity because they are very effective in providing vitamins, minerals, fiber, and plant substances. The healthiest dried fruits that are less processed such as raisins, plums, dates, and figs have the same ingredients and compounds as their fresh state and as a result, they have very similar benefits. On the other hand, due to the evaporation of the water in the fruit during the drying process, many of these substances and compounds in the fruit become much more concentrated.
For example, vegetable matter and fiber in dry fruits are much more concentrated than in fresh fruit and the combination of these two substances is useful in reducing the risk of many complications and diseases and improving the health of fats. It is effective in reducing bad cholesterol in the blood. Considering that fiber is food for beneficial bacteria in the digestive system, dried fruits can be considered a probiotic product. Their consumption can lead to the growth and strengthening of beneficial bacteria in the large intestine and improve the health of the digestive system.
Is eating dried fruit harmful?
Despite the concerns about the sugar in dried fruits, it can be said that the sugar in the products that do not have added sugar is natural fructose and glucose and does not have a significant effect on the body’s sugar reaction. These types of sugars usually create a balanced insulin response in the body. On the other hand, people with diabetes should be more careful when consuming dried fruits that contain added sugar. Nutritionists say that for healthy people, the small amount of natural sugar in dried fruits is compared to the benefits and very useful compounds. They can be overlooked.
Researches show that people who consume dried fruit are less likely to suffer from type 2 diabetes, weigh less, and have a smaller waist circumference compared to people who do not consume dried fruit. so adding dried fruit to the diet is considered very useful and recommended.
Best dates in Iran
Comparing the calories of dried fruits with fresh fruits
Due to the evaporation of water in the healthiest dried fruits, the fiber and nutrients in them are completely compressed. For example, one cup of fresh grapes contains 23 grams of sugar and 104 calories. While the same amount of raisins contains 116 grams of sugar and 520 calories, that is about 5 times. From this, it can be concluded that this amount of calories and sugar can be useful for those who are not worried about getting fat or for athletes who have a high metabolism, but for those who regularly have to measure their sugar consumption, it is very important. requires, Therefore, diabetics should consume all kinds of dried fruits under the supervision of their doctor and nutritionist.
Which country produces the best dried fruits?
In Iran, it is very common to consume the healthiest dried fruits. Iran is one of the largest producers and exporters of dried fruit in the whole world. Most Iranian fruits can be dried. Therefore, drying fruits even at home is common among Iranians. One of the best online stores to buy dried fruit is https://benmaryfoods.com/. In this store, you can get comprehensive and useful information about the properties of organic dried fruit no sugar added, or freeze dried fruit, pistachios, dried figs, dates, raisins, etc. You can also view the list of dried fruits, communicate with the experts of this store, and make your purchase.
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