![]() Nutrients include vitamins, minerals, fibre and bioactive nutrients (often pigment compounds known as polyphenols and carotenoids).įruit also contains sugar, and the content can vary considerably. The idea that fruit is good for you is largely based on the fact that many fruits have a low energy (calorie) content and are packed with nutrients. So, when it comes to eating healthily, which fruit is best? And how do these fruit products compare? What’s in fruit? Then there’s the range of fruit products you can buy – including traditional dried fruits and the newer freeze-dried products. It’s thought we eat less of sugar contained in fibrous cells as it is more filling we also absorb it more slowly than “free sugars” found in sugary drinks and processed foods. Others suggest fruit is healthy as its sugars are natural and are contained in the fruit’s cells. Some say its sugar content means fruit isn’t as healthy as many experts suggest. But when it comes to eating more fruit, we get mixed messages about how healthy fruit really is. Common dried fruits contain 38–66% sugar, and eating too much of them may contribute to weight gain and various health problems.“Eat more fruit and vegetables” is one of the most common recommendations we hear when we’re encouraged to eat healthily. Bottom line:ĭried fruit is relatively high in calories and sugar. This includes increased risk of weight gain, type 2 diabetes and heart disease ( 27).Ī small 1-ounce portion of raisins contains 84 calories, almost exclusively from sugar.īecause dried fruit is sweet and energy-dense, it is easy to eat large amounts at a time, which can result in excess sugar and calorie intake. Eating a lot of fructose may have negative health effects. Eating dates may help reduce oxidative damage, moderate blood sugar and help with labor in pregnant women.įruit tend to contain significant amounts of natural sugars.īecause the water has been removed from dried fruit, this concentrates all the sugar and calories in a much smaller package.įor this reason, dried fruit is very high in calories and sugar, including both glucose and fructose.īelow are some examples of the natural sugar content of dried fruit ( 26).Ībout 22–51% of this sugar content is fructose. Bottom line:ĭates are rich in antioxidants, potassium, iron and fiber. Only 4% of the date-eating women required induced labor, compared to 21% of those who did not consume dates ( 25).ĭates have also shown promising results in animal and test-tube studies as a remedy for infertility in males, but human studies are lacking at this point ( 22). One study had women eat dates during the last few weeks of pregnancy. ![]() Of all the dried fruit, they are one of the richest sources of antioxidants, contributing to reduced oxidative damage in the body ( 3, 22).ĭates have a low glycemic index, which means that eating them should not cause major spikes in blood sugar levels ( 23).ĭate consumption has also been studied in relation to pregnant women and labor.Įating dates regularly during the last few weeks of pregnancy may help facilitate cervical dilation, as well as decrease the need for induced labor ( 24). They are a great source of fiber, potassium, iron and several plant compounds. They are also very filling, and may help fight oxidative damage in the body.ĭates are incredibly sweet. ![]() Prunes have a natural laxative effect because of their fiber and sorbitol content. Prunes are also rich in a mineral called boron, which can help fight osteoporosis ( 21).įurthermore, prunes are very filling and should not cause rapid spikes in blood sugar levels ( 19). Prunes are considered to be even more effective at relieving constipation than psyllium, which is another common remedy ( 18).Īs a great source of antioxidants, prunes may inhibit the oxidation of LDL cholesterol and help prevent heart disease and cancer ( 19, 20). This is caused by their high content of fiber and a sugar alcohol called sorbitol, which is found naturally in some fruit.Įating prunes has been shown to help improve stool frequency and consistency. They are known for their natural laxative effects. They are highly nutritious, being rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K.
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