Dry fruits are a staple in Indian tradition, and now that the winter season is on, you’ll see extra types of them on the streets or in retailers. They’re tasty and preserve you heat. However how a lot dry fruits must you eat to keep away from any well being problems?
As winter is right here, and consumption of dry fruits shoots up, Well being Photographs requested Simrun Chopra, a deep well being coach and nutritionist, to assist us dive slightly deeper into this query.
Firstly, she says that in India, we use the time period “dry fruits” loosely to point every little thing from raisins and plums to almonds or cashews.
What are dry fruits?
The knowledgeable shared that in dietary analysis, the classification is segregated on the subject of dry fruits.
These normally discuss with fruits which were dried or dehydrated like prunes, raisins, apricot, figs and even dehydrated strawberries and berries.
1. Nuts: These will cowl the standard almonds, cashews and walnuts. Chopra famous that peanuts are literally not categorised as nuts, however as a legume
2. Seeds: This one is self-explanatory. Nevertheless in India they may come below the bigger umbrella of dry fruits as they’re normally accessible at dry fruit shops and priced and positioned equally to nuts.
How a lot dry fruits is fit for human consumption?
Many make the error of consuming dry fruits in large portions. However Chopra stated, “When consumed each day, dry fruits like a handful of raisins, figs and prunes improve LDL ldl cholesterol and imply fasting glucose ranges in comparison with a managed group.”
Nuts, like almonds and walnuts, alternatively, present a optimistic response the place nut consumption diminished whole ldl cholesterol, LDL ldl cholesterol, apolipoprotein B and triglycerides.
Chopra stated that outcomes would clearly be affected by the general dietary patterns of an individual the place “sufficient plant-based meals, lean proteins, wholesome fat and complicated carbohydrates play an enormous function.”
Vitamin is a posh science that’s individualised. So, whereas nuts may scale back LDL ldl cholesterol, some nuts like almonds and cashews are excessive in oxalates. Their overconsumption could cause or worsen calcium oxalate stones within the kidneys.
Nevertheless, consuming just a few of them with calcium-rich meals can decrease the danger. Simply combine your nuts with some yoghurt, urged Chopra.
She famous that none of those work in isolation, and good dietary steering normally accounts for all different well being facets equivalent to pre-existing circumstances, predispositions and life-style.
The knowledgeable stated that the majority nuts are typically wholesome and assuming there aren’t any well being circumstances, 4 to 6 servings per week of unsalted, unflavoured and natural nuts are benchmark for adults.
Nuts and their advantages
Some nuts are extra useful than others primarily based on circumstances. For example, almonds, hazelnuts, macadamia nuts and walnuts are nice for coronary heart well being. Chopra shared that having one Brazil nut a day, provides selenium that’s nice for individuals affected by thyroid. However it’s best to verify with knowledgeable nutritionist earlier than following this religiously.
No roasting nuts at excessive temperatures
Chopra suggested to keep away from roasting nuts at excessive temperatures for lengthy. If you’re searching for long-term storage, make sure that you retailer them in a chilly place like a fridge or a freezer. “The polyunsaturated fat in roasted nuts are extra prone to oxidation. If you happen to want to roast your nuts, it is best to achieve this at a low temperature,” she defined.
Total, dried fruits are an excellent supply of nutritional vitamins, minerals and fibre, however most water-soluble nutritional vitamins like vitamin c are depleted.
Chopra warned that dry fruits are useful solely when they’re consumed in very small quantities. So, don’t eat them in handfuls.