Saturday, 7 November 2015

DRIED FRUITS are trendy this DIWALI, Say NO to sweets

Sweets Vs dry fruits. It’s an ongoing, closely fought battle for demand this Diwali.
Fructose (fruit sugar) is broken down slower by the body allowing the body to react more efficiently to the sugar you have just eaten, sucrose (sweet sugar) is broken down quicker by the body and can cause your body's natural sugar levels to change more quickly.
Thus dried fruits are always better an option than sweets in this Diwali. But Dried fruits has some disadvantages. If these disadvantages are not kept in mind then one tend to consume more calories than consuming sweets or fresh fruits.
Key points to remember:
·         Water is removed from fresh fruits to make dried fruits. Thus the sugar & fibre in fruits gets concentrated.
·         No one eats one or two dried fruits. They take a handful of them. This causes more calorie and sugar intake. Because drying fruit removes its water content, the portion size shrinks by about three-quarters. If you dehydrate one cup of fresh apricots, you’ll get 1/4 cup of dried apricots.
·         Dried fruits contain preservatives like sulphites which causes digestive and respiratory problems
·         Concentrated Fructose in dried fruits doesn’t send alarm bells to the brain to say you’re full. It fails to stimulate – and, indeed, blocks – appetite hormones leptin and ghrelin. This is why we don’t stop at 1-2 apricot
·         Dried fruits are hard to digest. Fiber and water exist together in nature to help digest foods properly. Without water, dried fruit is hard to push through the gut and can cause some un-wanted problems.
To conclude when consumed in moderation dried fruits are far better than sweets this DIWALI. Just keep an eye on the portion size of the dries fruits you consume to restrict yourselves from consuming more calories and more fructose.
Dried fruit details:
                          Dried fruit caloric table
Product
Quantity
Energy (kcal)
Protein (g)
Fat
Sugar




(g)
(g)
Almonds
100 g
572
20,0
52,0
20,5
Cashews
100 g
633
25,2
53,6
12,6
Cedar nuts
100 g
629
12,0
61,0
12,0
Coco nuts
100 g
380
3,4
33,5
29,5
Dried apples
100 g
238
2,1
2,1
62,3
Dried apricots
100 g
284
5,4
1,2
72,2
Dried apricots with stone
100 g
227
5,0
0,0
53,0
Dried bananas
100 g
390
3,9
1,8
80,5
Dried briar fruit
100 g
110
3,4
0,0
21,5
Dried dates
100 g
277
2,0
0,4
74,0
Dried figs
100 g
290
3,6
1,2
78,0
Dried peach
100 g
254
3,0
0,4
57,7
Dried pears
100 g
270
2,3
0,6
62,6
Hazelnuts
100 g
640
14,4
63,0
14,9
Mustard pits
100 g
474
25,8
30,8
23,4
Peanuts
100 g
560
25,7
46,1
19,2
Pecans
100 g
589
20,5
48,5
25,0
Poppy seeds
100 g
478
20,1
42,9
24,7
Prunes
100 g
267
3,5
1,2
68,9
Pumpkin seeds
100 g
556
24,5
45,8
18,0
Raisins
100 g
277
2,3
0,5
71,2
Roast chestnuts
100 g
182
3,2
2,2
33,8
Sesame seeds
100 g
565
19,4
48,7
12,2
Sunflower seeds
100 g
561
24,4
43,7
24,6
Walnuts
100 g
645
16,0
60,3
18,0

                                                                                                                           Dt. Deepalekha Banerjee