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For optimal health, it's a good idea to choose the foods that contain the most nutrients. Here are the 11 most nutrient-dense foods on earth. Health Conditions Discover Plan Connect. Information about dried fruit is very conflicting. Some say it is a nutritious, healthy snack, while others claim it is no better than candy. This is a detailed article about dried fruit and how it can affect your health. What is Dried Fruit?
Raisins are the most common type, followed by dates, prunes, figs and apricots. Bottom line: Dried fruit has had most of the water content removed. Dried fruit is highly nutritious. By weight, dried fruit contains up to 3. Bottom line: Dried fruit is rich in fiber, vitamins and minerals.
Health Effects of Dried Fruit. Bottom line: Eating dried fruit has been linked to an increased intake of nutrients and a reduced risk of obesity. Raisins are dried grapes. They are packed with fiber, potassium and various health-promoting plant compounds.
Studies show that eating raisins may 12 , 14 , 15 , 16 , 17 : Lower blood pressure. Improve blood sugar control. Decrease inflammatory markers and blood cholesterol. Lead to increased feeling of fullness. Bottom line: Raisins are high in fiber, potassium and other plant compounds. Prunes are dried plums. They are known for their natural laxative effects. Bottom line: Prunes have a natural laxative effect because of their fiber and sorbitol content.
Date consumption has also been studied in relation to pregnant women and labor. Bottom line: Dates are rich in antioxidants, potassium, iron and fiber. Fruit tend to contain significant amounts of natural sugars. A small 1-ounce portion of raisins contains 84 calories, almost exclusively from sugar.
Bottom line: Dried fruit is relatively high in calories and sugar. Bottom line: Some fruit is coated with sugar or syrup before being dried. Some producers add preservatives called sulfites to their dried fruit. This applies mainly to brightly colored fruits, such as apricots and raisins. Bottom line: Sulfites are added to some dried fruit to preserve color, which may cause adverse effects in sensitive individuals.
Take Home Message. The sugars listed on the food label include sugars natural to the food as well as added sugars, so it is difficult to determine if sugar may have been added to a dried fruit just by looking at the grams of sugar on the label.
To see if a product has added sugars, look at the ingredients list underneath the food label. Sugar is not always listed in plain sight, sometimes it can be added in different forms to foods such as: honey, high fructose corn syrup, fruit juice concentrate, evaporated cane juice, etc. Have you heard that dried fruit is too high in sugar to be part of a healthy diet? Fresh fruit is probably higher in some vitamins, like vitamin C , but mineral and fiber content are retained during the drying process, so there's no need to avoid dried fruit.
But it's a good idea to keep an eye on serving sizes and calorie counts. Raisins, craisins, dried blueberries, apple chips, and dried apricots are convenient and keep longer than fresh fruit.
And they're versatile, too. To make dried fruits part of a healthy, balanced diet :. Get nutrition tips and advice to make healthy eating easier. Raisins Sun-Maid. FoodData Central. Department of Agriculture. Published April 1, Grapes, American type slip skin , raw.
Grapes, red or green European type, such as Thompson seedles , raw. Department of Agriculture, Published April 1, Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes.
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