Dried fruits are made by sun exposure, drying or freeze-drying.
Nutritional value of dried fruits
1 can eat all the fibers in the peel.
In the process of fruit drying, a lot of vitamin C is lost. However, don't think that if you lose vitamin C, dried fruits are worthless, only carbohydrates are left. Many benefits of fruit still remain in dried fruit, and there are some advantages that people often ignore.
Can eat all the fibers in the peel. When eating fruit, people often spit and peel it, otherwise they will find it difficult to swallow. In fact, the peel is the place with the highest dietary fiber content in fruits. After drying, dietary fiber is completely unaffected and preserved. Because raisins can only be eaten with skin, cellulose is not wasted at all.
Suitable for people with indigestion and colds.
Proteases and unpolymerized tannins are not at risk of harming the digestive tract. Fresh fruit usually contains active protease and tannin. Don't think that enzymes (enzymes) only have a good effect. Tannin has a strong antioxidant effect. For people with indigestion, their damage to digestive tract mucosa is also quite fierce.
Traditional health care often advises people with indigestion not to eat fruit on an empty stomach. In fact, they are afraid of them to a great extent. Once the fruit is dried, protease is inactivated and tannin is polymerized, the stimulation to the digestive tract will be greatly reduced. For the elderly with indigestion and fear of cold, dried fruit can be used as a supplementary source of fruit nutrition. Otherwise, because of the cold, it is really troublesome to put oranges on the heater or scald grapes with warm water before eating.
The mineral content is higher than that of fresh fruit.
All mineral components are preserved and concentrated. Although vitamin C will be lost, minerals such as potassium, magnesium and iron will not be lost, and will be concentrated because of water loss, and the content is higher than that of fresh fruits. Therefore, all kinds of dried fruits are good sources of potassium. Raisins are rich in potassium and iron, which is incomparable to white sugar or even brown sugar.
4 antioxidant substances are particularly rich.
Most of the antioxidant components are retained. For red, blue and purple-black fruits, anthocyanins are particularly rich in antioxidants, which will be concentrated after drying. Especially those dried red raisins and blackcurrants with thick skin and deep color, the health care effect is better when eaten with skin.
5. Easy to carry and store
Easy to carry and store, it is a high-quality snack. Although the sugar content of dried fruit is similar to that of rice starch, it belongs to high-calorie food, but it can be made into small bags. It is easier to control the amount by eating only one handful or one small bag at a time, so as to avoid eating like fresh fruit, which is always afraid of deterioration.
6 can be matched with all kinds of food.
Dried fruit can replace sugar to sweeten many foods, and can also be added to various foods to enhance the sense of food. For example, add raisins, jujube, longan and so on. When cooking porridge, cooking rice and beating soybean milk, it tastes light, sweet and delicious. Throw away the jam and butter bread for breakfast and grab some raisins and walnuts directly with whole wheat steamed bread, which is definitely a pleasant surprise. The most important thing is to use dried fruit instead of artificially added sugar, which has much higher nutritional value.
Dried fruit is not the fastest rising food of blood sugar.
Many people think that the sugar content of dried fruits is high, and the blood sugar will rise faster than that of rice, but it is not necessarily true. The latest research in our laboratory found that dried fruit is not the food with the fastest increase in blood sugar without heating and boiling. The content of dried apples is still quite low, so it is ok for diabetics to eat a small amount of snacks between meals. Even high-sugar foods such as jujube and raisins raise blood sugar more slowly than rice.
In the case of hypoglycemia, it is also a wise choice for diabetics to use a small amount of dried fruits instead of biscuits and sweets to raise blood sugar, because they can provide more potassium, dietary fiber and antioxidants. Studies abroad have found that replacing snacks such as biscuits with raisins is helpful to control blood pressure and has a good influence on blood sugar and cardiovascular and cerebrovascular indexes.
Preserved fruits and preserves are not dried fruits.
However, before eating dried fruits, you should learn to distinguish between "dried fruits" and "preserved fruits" and "preserved fruits".
Jujube, raisins, dried longan, persimmons, orange cakes, dried apricots, figs and dried apples are all dried fruits. These products are easy to buy. Their common characteristics are sugar-free, salt-free, oil-free and additive-free, and they are completely natural after fruit drying and concentration.
Preserved fruits and preserves are not. They all add a lot of sugar, or sugar and oil, sugar and salt. And many of them contain a variety of food additives, which is to increase flavor or help preserve. However, due to the addition of these things, their nutritional and health values are greatly reduced. This is true even for imported products. Dried blueberries with a lot of sugar and dried fruits and vegetables with a lot of oil are of little significance to health.
Eat dried fruits and eat less staple food.
Of course, eating dried fruits is good for your health, depending on how much you eat. Because dried fruit is a food with a sugar content of about 70% and a high calorie, it should be strictly restricted. Eat 1 2 times a day, with a small handful of 1( 15g) each time. After eating, you will eat less staple food to avoid taking too many carbohydrates in one day. If you really want to make candy, you can use a small amount of dried fruit instead of white sugar to increase the sweetness. For example, when making homemade yogurt, add some raisins instead of sugar; Eat eight-treasure porridge without sugar and use raisins; When making snacks, it is wise to add jujube meat directly without sugar.