Calorie content of dried fruits: can dried fruits be considered a safe substitute for sweets?

Before eating dried fruits, it is worth finding out the calorie content of dried fruits. Such food can be used as a snack, but it is not recommended to eat it constantly. This is due to the fact that some dried fruits have increased energy value. If consumed in excess, they can lead to excess weight. To avoid this, it is enough to control the amount you eat and wisely combine your diet. Then you will be able to not only protect yourself from obesity, but also improve your health.

Dietary properties:

How many calories are in dried fruits, what dietary properties they have, all this is of great interest to those who lead a healthy lifestyle and watch their figure. So we will try to answer these questions in the next article.

So here it is:

Many people mistakenly consider dried fruits to be a low-calorie product, because fruits are known to be low-calorie. But the energy value of dried fruits will be significantly higher than that of fresh ones. And, at the same time, in many countries there are diets aimed at reducing excess weight that include this product.

Since dried fruits contain a large amount of mineral compounds and carbohydrates, they can have properties that are extremely important for our body.

Of course, you shouldn’t overuse this delicacy, especially for those of us who have problems with excess weight, but include them in your diet regularly yourself and give them to your children.

Where are there more calories: fresh fruits or dried ones?

The fruits contain many vitamins and water, and in their dry form everything is compressed into a smaller volume, becomes more concentrated and is no longer liquid. So, one glass of undried fruit is equivalent to one-fourth of a glass of dried fruit. This is due to the fact that moisture is lost during the drying process. It remains within 20 percent, but there is still a lot of sugar left. In addition, some manufacturers dip the fruits in syrup before drying, which increases the number of calories. That's why dried fruits have more calories than fruits. But still, it is the dried version that is preferred during the diet.

Composition of the most popular dried fruits:

Vitamins, in mg. per 100 grams:

Minerals, in mg. per 100 grams:

An interesting fact is that dried fruits are especially good for children during exams: the carbohydrates they contain are necessary for the successful synthesis of neurotransmitters in the human brain, substances that calm the nervous system and ensure normal sleep.

According to indicators, the number of calories in dry fruits is many times higher than that in initially fresh fruits, and this applies to all types. And the reason for such a sharp increase in energy value is carbohydrates, which make up the main percentage of the product’s mass.

The number of calories in dried fruits, in percentage terms, is determined by carbohydrates by more than 1/3. They contain virtually no fat.

How to choose the right dried fruits

Natural color

High-quality dried fruits, as a rule, have an unattractive appearance. They are dark and wrinkled. If the color is too bright, it means they have most likely been treated with food coloring or sulfur dioxide. The fruit should be free of mold and rot.

Regular taste

When buying dried fruits, smell them well. To increase the speed and volume of production, prunes, dried apricots and raisins are dried in gasoline or gas ovens, after which they develop a gasoline taste, carcinogens settle on them, and all vitamins and enzymes are destroyed.

Try to buy dates with pits, and raisins and prunes with stems.

How many calories do they have?

Here's how much:

The calorie content of dried fruits is 71-341 kcal per 100 grams.

Proteins, fats and carbohydrates (BJU) in gr. per 100 grams:

Proteins - 0.7 - 5.1

Fats – 0.0 – 0.9

Carbohydrates – 9.4 – 82.0

Pay attention to this table:

Calorie content of dried fruits: table

The amount of calories, protein, fat and carbohydrates is given in grams per 100 grams.

Great video with a great recipe. Worth a look!

And further:

There are certain types of dried fruits that you should give preference to when dieting. First of all, with a low glycemic index (GI), because this means that the product is broken down slowly, gradually, is digested for a long time and does not cause a sharp release of insulin. Why is it important? Because with large doses of sugar entering the body, part of it is sure to turn into fat. At the same time, thanks to insulin, the body is only able to build adipose tissue, but not break it down.

Taking dried fruits for weight loss

Before you lose excess weight, you should think through your diet schedule in detail. If the choice fell on dry fruits, then you should use those that are low-calorie. They will contain minimal sugar content, which will help you maintain your figure. And in some cases, even remove extra pounds. To achieve a similar result, you will need to find out which dried fruits are lower in calories. These fruits include:

• cherry;
• figs;
• apples;
• apricots;
• pears.

However, when dieting, you need to take into account that dried fruits contain glucose and fructose. There is no sucrose. The body becomes insensitive to insulin, and the lipid composition of the blood is disrupted. Excessive consumption of such products threatens metabolic syndrome and fat deposition in the abdominal area. In addition, dry fruits contain a small dose of protein, which provides a feeling of fullness. Such food dulls hunger for a short time and provokes frequent snacking. They are dangerous if the most high-calorie dried fruits are used:

• melon;
• orange;
• bananas;
• kiwi;
• strawberry.

Doctors are sure that it is impossible to lose weight by eating exclusively dried fruits. With such food, the body is deprived of moisture and proteins. As a result, muscle tissue is reduced, not fat deposits. When dieting, it is better to use a compote cocktail consisting of raisins, pears, apricots and apples. To lose weight with the help of dry fruits, they should be combined not only with each other, but also with other foods. They should be included in the daily diet. Together with fermented milk products, cereals, cheese, salads and yoghurts. But this needs to be done in moderation.

Abuse of industrial dried treats will negatively affect your health and will not lead to the desired result.

How many dried fruits can you take at a time?

Since dried fruits are a concentrate of fresh ones, you should not overdo it with them. You should eat dried fruits up to 16 hours so that the energy has time to be absorbed in the body. At the same time, you should not eat more than 100 grams of such products per day. So the daily dose of dates is a maximum of 6 pieces, raisins - 3 tablespoons, prunes - 5 pieces, dried apricots - 7 pieces, figs - 10 pieces.

Many people prefer to buy pre-packaged 200g bags containing many different delicacies. However, you cannot eat all the contents at once, since the calorie content of a mixture of dried fruits and nuts can reach 480 kilocalories per 100 g, depending on the composition. These sets contain cashew, hazelnut and almond kernels. They also add raisins, dried banana, candied pineapple and papaya. In this case, it is better to divide the bag into two portions, distributing nuts and dry fruits equally for each.

Dried fruits are saturated with nutrients and improve health. But all this happens only with their moderate use. Before adding such delicacies to your diet, you will need to find out how many calories are in dried fruits and plan your meals wisely . This will help maintain your figure, remove excess weight and establish a balanced diet without causing harm to the body.

Using prunes

This dried fruit is as popular as dried apricots. Moreover, it has no less useful properties.

Prunes have antibacterial properties, which allows them to be used to treat colds. The fruit reduces the growth of pathogenic microflora in the oral cavity.

Prunes are especially valued by people who are on a diet. Thanks to it, proper metabolism is restored, which promotes rapid weight loss. In this case, the amount of prunes eaten should be 3-4 pieces per day.

At the same time, it can increase appetite. This is due to the presence of substances in it that produce gastric juice.

Dried plums are useful to include in the diet of people who want to improve their vision.

Healthy calorie content of dried fruits

Dried melon – about 342 kcal. They are eaten as a dessert or sweet for tea, and used for baking. Good for healthy bones, hair and nails; recommended for edema and urolithiasis, improves the functioning of the central nervous system and heart, relieves insomnia and weakness, and mitigates the effects of stress.

Already less calorie dried fruits - dried orange. It has about 301 kcal. You can dry oranges at home: in an oven, an electric dryer, or even on a radiator - in winter, and in summer - on a sunny windowsill or on a balcony. They are usually dried, cut into circles, along with the peel, which increases the bactericidal properties of the fruit. Consumption of dried oranges improves brain and gastrointestinal function, increases tone and gives strength.

There are the same number of calories in dried grapes or raisins. We know it as an indispensable ingredient in baking, but it also has many medicinal properties. You should eat only 1 tbsp. raisins every day - and digestion will improve, blood vessels will be clean, joints will be mobile, swelling will go away, and blood pressure will tend to normal.

Dried fruit pineapple ideal for diet

Pineapple is a well-known “fat burner”; There are neither many nor few calories in dried fruit - about 285; added to desserts, muesli, confectionery. Dried pineapples are sold in rings and slices, cylinders and cubes, bright yellow and orange, green and red. Colored fruits are attractive, but it is better to prefer ordinary, unsightly yellowish ones: it is healthier and safer. It is better to eat them little by little - less than 100 g at a time and not every day; You can improve digestion and mood, relieve swelling, help break down fats and save yourself from overwork.

Kiwi is an “overseas fruit” and is also sold in our country in dried form, usually in slices. Dried kiwi fruits are low in calories - only about 285 kcal per 100 g; useful for constipation, diabetes and brittle bones; improves the condition of teeth and skin - fights pigmentation well. In cooking it is used not only in sweets, but also as a seasoning for meat, improving its absorption and making the dish piquant and original. When buying this dried fruit, take well-dried, whole circles without spots, rich green color and with a slight odor.

The calorie content of dates is also approximately 285 kcal. When dried, they become a most valuable product, so healing and rich in nutrients that it is impossible to describe it “in short.” According to rumors, in the countries of the East there are long-livers who eat only dates; There are also claims that, eating dates and clean water, a person can live calmly for several years without any other food.

Low-calorie dried fruits – dried peaches – about 255 kcal; useful for blood and immunity, gallbladder, heart (including arrhythmia, angina) and nervous system; prevent rotting processes in the intestines, help cells retain moisture. Like kiwi, they are used in meat dishes, salads, desserts, and baked goods. High-quality dried fruits have a faint pleasant aroma; they are dry, clean and without a whitish coating.

Methods of using dried apricots

Due to their beneficial composition, dried apricots have long been used to treat various diseases.

Traditional medicine, with the help of dried apricots, has learned to deal with such a problem as constipation. Getting rid of such an unpleasant condition occurs in a few days. 100-150 gr. dried fruits are poured with boiling water and infused. The resulting infusion is drunk on an empty stomach. It starts the functioning of the digestive organs, and the problem of constipation disappears. Steamed fruits are also recommended to be eaten, despite the fact that they were infused in water. This does not reduce their nutritional value.

A tincture made from dried apricots has a positive effect on the functioning of the thyroid gland.

Eating dried apricots also has a positive effect on the condition of the skeletal system and prevents diseases of the spine.

The dried fruit is part of a product used by Olympic athletes to restore their bodies after serious physical exertion.

Fruit diet: basic principles

Thanks to fruits, you can reduce your weight by 4-5 kg ​​in a week without feeling hungry and maintaining a positive mood. The fruit diet is based on eating only fruits and berries in unlimited quantities; you just have to choose which fruits you want to see in your diet.

• One or many. A menu that contains only one type of fruit is more effective, but one that contains a combination of several types is easier for the body to adapt to.
• Fermented milk supplement. By eating only fruits, you cannot get the daily intake of essential nutrients, so the diet is supplemented with kefir, yogurt or milk. This combination of products allows you to prepare delicious and healthy salads and smoothies.
• Choosing the right fruits for your diet. It is recommended to give preference to:
• apples;
• grapefruits;
• pineapples;
• peaches;
• oranges.

Juices and light salads can be easily prepared from the above, but it is best to consume them raw, then they will fully release their microelements, vitamins and minerals.

• Drinking regime. Water should be drunk in the amount of 1.5 liters per 24 hours, thus starting the process of assimilation of fruits.
• Without measure. There is no specific amount of fruit allowed by the diet; it is recommended not to reach the feeling of hunger, and to eat small portions every few hours.

The fruit menu should not be followed for more than 10-12 days, during which time diarrhea and weakness may occur.

Fruits cannot provide all the necessary proteins and vitamins, which leads to disastrous consequences if consumed for a long time on such a diet. This diet is contraindicated for people with an allergic reaction, high acidity in the body, as well as intolerance to fruits.

Positive properties and calorie content of prunes

Everything is clear with dried apricots. Now about prunes. It has also long been famous for its beneficial properties.

The product is obtained by drying plums. At the same time, it retains the following positive properties:

1. Has a diuretic and choleretic effect.
2. Has an antibacterial effect. In particular, it stops the growth of staphylococci, salmonella and E. coli.
3. Improves the functioning of the digestive system, normalizes metabolism. Prevents problems associated with bowel movements.
4. Positively affects the functioning of the heart and blood vessels, reduces blood pressure.
5. Helps with loss of strength, vitamin deficiency and decreased performance.
6. Useful in the fight against cancer.

Constant consumption of dried plums helps improve the condition of the skin, hair and teeth. The product is especially useful for the fair sex.

By introducing fruits into your diet, you can cope with stress and eliminate obsessive anxiety.

Traditional medicine uses prunes to treat calluses. Cosmetologists use it as a source of useful substances in the preparation of creams, masks and tonics for the face.

The calorie content of prunes and dried apricots is almost the same: if the first fruit has 239 kcal, then the second fruit has 230 kcal. Therefore, many consider them interchangeable in terms of saturation.

Contraindications

There are a number of diseases and conditions in which the use of raisins is prohibited, including:

• diabetes mellitus types 1 and 2;
• individual intolerance, allergic reactions;
• peptic ulcer of the stomach and duodenum;
• enterocolitis;
• cardiovascular failure;
• disorders of the digestive process;
• obesity;
• cholelithiasis;
• mouth ulcers;
• tuberculosis.

Raisins contain 8 times more sugar than fresh grapes. In view of this, even in the absence of contraindications, the product should not be abused so as not to cause harm to health.

What is dried apricot and how is it produced?

Dried apricots are dried apricots. However, this category also includes dried products with other names:

• apricot - whole dried small apricot;
• kaisa - also a whole dried fruit, but without a seed;
• ashtak - a whole apricot from which the pit has been removed, but the shelled kernel has been placed there.

Dried apricots are the simplest version of dried apricot. The whole fruit is cut into 2 parts, the pit is removed, and the halves of the fruit are dried in the sun. Moreover, this is done under direct sunlight, which, of course, does not contribute to the preservation of vitamins.

Getting dried apricots is a very labor-intensive job. After all, this is all done manually. The apricots are cut, pitted and placed in boiling water for a few minutes. This procedure allows you to give the skin of future dried apricots a smooth and shiny appearance.

However, after such processing, the amount of water in the semi-finished product increases, which complicates the drying process. In strong sun it is still possible to do this, and after 2 weeks the entire apricot, having become dried apricots, decreases by 4-5 times.

The described scheme for obtaining dried apricots is ideal, but does not always correspond to reality. Some manufacturers soak dried apricots in copper dioxide, which makes them more golden and soft, while losing their beneficial properties. Moreover, such a product becomes hazardous to health. Usually such dangerous dried apricots look very beautiful and tempting - they are large, juicy and light.

Harm of dried apricots

Despite the many beneficial properties, it can also have a negative effect on the body. Moreover, there are contraindications for the fetus.

The calorie content of pitted dried apricots is high, so eating them in large quantities can lead to weight gain.

The fruit is not recommended for people with low blood pressure. At the same time, hypertensive patients with constant consumption of dried apricots will improve their well-being. The reason is the ability of dried apricots to lower blood pressure.

The fruit is very sweet and raises blood glucose levels - diabetics need to remember this.

Sometimes harm to health can be caused not by the fruit itself, but by the substances with which it is processed during drying. They are often used to give the fruit an attractive appearance. Therefore, experts recommend buying dried apricots that have an unpresentable appearance.

Also, dried apricot should not be given to children under 3 years of age.

So, the fruit can be beneficial only in small quantities. It is not recommended to consume more than 100 g of dried apricots per day. This amount is quite enough to provide the body with the necessary substances and vitamins.

Fruit consumption per day

Specialists and nutritionists constantly conduct research on the topic of what the daily intake of vegetables and fruits is for a person. It is known that you need to eat about 1/2 kilogram of fruits, berries and vegetables per day, divided into 5 servings, but more is better.

It is beneficial for each person to eat about 5 units of fruit per day or 2.5 glasses, focusing on apples and pears, greens and citrus fruits, or split the portion 50/50 with vegetables.

Fruits are so versatile that they can replace the most delicious and high-calorie desserts due to their versatility of taste. If a person eats even 200 g per day, this will also bring positive results and reduce the risk of developing a malignant tumor and heart disease.