People consume a lot of dry fruits, especially during the winter season. But will it cause more harm than good if used excessively? Let's find out together.
Dry fruits are a staple in Indian culture, and now that winter has arrived, you'll notice more varieties on the streets and in stores. They are delicious and keep you warm. But how much dry fruit should you eat to avoid health problems?
To begin, she claims that in India, the term "dry fruits" refers to anything from raisins and plums to almonds or cashews.
What exactly are dry fruits?
According to the expert, when it comes to dry fruits, the classification is segregated in nutritional research.
These are typically dried or dehydrated fruits such as prunes, raisins, apricots, figs, or even dehydrated strawberries and berries.
1. Nuts: These include the standard almonds, cashews, and walnuts. Chopra pointed out that peanuts are classified as a legume rather than a nut.
2. Seeds: This one should go without saying. However, in India, they may fall under the larger category of dry fruits because they are commonly found in dry fruit stores and are priced and positioned similarly to nuts.
How much dry fruit is safe to consume?
Many people make the mistake of eating a lot of dry fruits. However, dry fruits, such as a handful of raisins, figs, and prunes, increase LDL cholesterol and mean fasting glucose levels when consumed on a daily basis, according to experts.
Nuts, such as almonds and walnuts, show a positive response, with nut consumption lowering total cholesterol, LDL cholesterol, apolipoprotein B, and triglycerides.
The results would obviously be influenced by a person's overall dietary patterns, which include adequate plant-based foods, lean proteins, healthy fats, and complex carbohydrates.
Nutrition is a complex, individualistic science. While nuts may lower LDL cholesterol, some nuts, such as almonds and cashews, are high in oxalates. Their excessive consumption can cause or worsen calcium oxalate kidney stones.
However, combining them with calcium-rich foods can reduce the risk. Simply combine your nuts and yoghurt.
It should be noted that none of these work in isolation, and good nutritional advice usually takes into account all other health factors such as pre-existing conditions, genetic predispositions, and lifestyle.
Most nuts are generally healthy, and four to six servings per week of unsalted, unflavored, and organic nuts are a good benchmark for adults.
The advantages of nuts
Depending on the situation, some nuts are more beneficial than others. Almonds, hazelnuts, macadamia nuts, and walnuts, for example, are heart-healthy foods. Chopra stated that eating one Brazil nut per day provides selenium, which is beneficial to people suffering from thyroid problems. However, before committing to this, consult with a professional nutritionist.
No high-temperature roasting of nuts
It is best to avoid roasting nuts at high temperatures for an extended period of time. If you want to keep them for a long time, keep them in a cool place, such as a refrigerator or freezer. Roasted nuts' polyunsaturated fats are more prone to oxidation. If you want to roast your nuts, keep them at a low temperature.
Overall, dried fruits are a good source of vitamins, minerals, and fibre, but they are low in water-soluble vitamins like vitamin C.
There is also a warning that dry fruits are only beneficial when consumed in small amounts. So don't eat them by the handful.
Disclaimer: This material, including advice, provides general information only for educational purposes. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more details. fittofitter.com does not claim responsibility for this information.
