Grapes, apricots, figs, plums, bananas and dates are examples of fruits that are popular in their dried versions. Although they are tasty, partly due to their high sugar content, they are also high in calories and therefore do not enjoy the best reputation, but a study has come to minimize their bad reputation.
Chinese researchers analyzed information from more than 428,000 volunteers from the UK Biobank – a British study that assesses the health conditions of half a million people – and concluded that consuming dried fruit can help reduce the risk of type 2 diabetes.
This metabolic disorder, characterized by impaired insulin function and high blood sugar levels, is behind cardiovascular, kidney, eye and other damage. The work was recently published in the scientific journal Nutrition and Metabolism.
According to nutritionist Gabriela Mieko, from Espaço Einstein at Hospital Israelita Albert Einstein, the methodology used strengthens the reliability of the results. “However, the research has limitations, mentioned by the scientists themselves, including the fact that the population analyzed was exclusively of European descent,” she notes. For the specialist, it is essential that studies be carried out to assess the impact on other peoples. Furthermore, the mechanisms involved in the effects have not been fully elucidated.
But the article provides several clues, which have everything to do with the richness of nutrients and other beneficial substances, such as flavonoids, carotenoids and fibers. “They have antioxidant and anti-inflammatory action and improve insulin sensitivity and glucose metabolism”, explains Mieko. Fibers, in turn, collect evidence of their role in glycemic control, that is, they favor the balance of sugar levels in the bloodstream.
Dried fruits accumulate vitamins A and B complex, and minerals such as potassium, magnesium and phosphorus. This is because, in the dehydration process, the liquids are lost and the nutrients remain. In fact, nowadays, dried fruit production relies on efficient technologies and greenhouses, which further minimize nutritional losses.
Thus, while 100 grams of grapes offer 0.8g of fiber, the same amount of raisins contains 5g, according to the Brazilian Food Composition Table of the University of São Paulo (USP).
The thing is that the caloric value also skyrockets. According to the same table, 100 grams of fresh fruit contains 50 kcal, while raisins contain 300 kcal. Hence the recommendation to eat very sparingly, although it is not possible to define an ideal quantity. “It all depends on each person’s characteristics, both biologically and in terms of lifestyle,” the nutritionist reminds us.
To include dried fruits in your daily diet in a healthy way, especially for people with diabetes, the most important thing is to pay attention to the portion size and avoid consuming them in isolation to avoid spikes in blood sugar levels.
The nutritionist teaches how to mix them with foods that are sources of protein and healthy fats, in a strategy that prolongs satiety. They go well with cheese, yogurt and nuts, for example. “They can be part of breakfast, snacks or even as a substitute for sugar in the preparation of sweets and oatmeal,” she teaches.
Check out some of the most popular ones and their benefits below:
Plum
Like other dried fruits, it provides a good amount of fiber, which is responsible for intestinal health, and is often chosen by those who suffer from constipation. It works well in dessert recipes.
Banana
It contains potassium, a mineral essential for muscles, as well as carbohydrates, which is why it can be an ally for those who practice physical activity.
Damascus
Its yellow color reveals the presence of beta-carotene, a substance that promotes eye health.
Fig
Another delicacy that accumulates vitamins, mineral salts and a portion of protective compounds, such as flavonoids and carotenoids.
Date
Another one that concentrates antioxidants and many precious nutrients. Due to its sweetness, it can be an alternative for dessert.
Raisin
The highlight here is resveratrol, a substance that protects the arteries. Raisins tend to be used in many recipes at the end of the year, but they are not always unanimous in this situation.
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This content was originally published in Consuming dried fruits helps ward off diabetes, study finds on the CNN Brasil website.
Source: CNN Brasil
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