Nuts are a healthy food controversy because of its high sugar content. By removing the water from the fruit, items such as raisins, banana chips apricots and plums are created. Nuts has more nutrients than sweet, but this does not necessarily mean it is healthy. Then we open the myths surrounding the nuts once all.
There is no denying that the dried fruit is a powerful source of nutrients . In fact, due to its small size, the more nutrients out of a portion of dried fruit can be from the same size serving of fresh fruit is obtained. In fact, researchers estimate that nuts has about 3.5 times the amount of beneficial nutrients as fresh fruit. nuts, depending on the variety, contains the following nutrients:
An exception to higher nutrient content of nuts is the levels of vitamin C. vitamin C is reduced when the fruit is dried. In a 2011 study published in the Critical Reviews in Food Science and Nutrition , it was found that when the plums are dried, its antioxidant content increases approximately 60 percent, but its vitamin C content is reduced by 60 percent.
Other health benefits of nuts
Studies show that individuals who eat more fruits often have higher levels of nutrients in the body on the basis of everyday life. A 2011 study published in Nutrition Research found that when adults consume more dried fruit, which had improved general health and daily nutrients.
The same study found that adults who ate nuts were less likely to be obese adults who consume little or no nuts. Each participant in the study who ate an eighth of a cup or more of nuts daily had no healthier body weight, body mass index, and waist circumference smaller.
The dried fruit is up to 60 percent higher in antioxidants than fresh fruit. This means that the dried fruit is eaten more, less oxidation remain in the body. Researchers believe that antioxidants are responsible for preventing the spread of cancer cells and have protective effects against other diseases.
The disadvantages of nuts
fruit dry is extremely high in sugar. Just as nutrients are condensed dried fruit, sugar is so nail the sugar content of the dry at a level usually seen only in sweet fruit. A portion of 1.5 ounces raisins (the amount in a case of one small portion) has about 130 calories and 25 grams of sugar, which is approximately equal to half of a soda. Half of the sugar content in nuts is fructose, the sugar is linked to diseases and health problems, including obesity, heart disease and type 2 diabetes
in addition, much of the nuts that are currently sold (even in health food stores) has sugar added to it. White appearance, little crystallized many dried fruits is an additional layer of sugar or syrup. In some cases, the addition of sugar is not even mentioned in the packaging. banana chips, for example, are almost always covered in syrup (and often fried). dried mango, pineapple, kiwi and other tropical fruits are also often candied. Raisins, prunes and apricots are more likely to be packaged without added sugar, but sometimes even sugar is added to these fruits.
fruit Obviously, the addition of extra sugar for very dry and sweet is unhealthy. Additional sugar is not necessary and has only negative effects.
they should avoid nuts?
Nuts has a lot of nutrients, but also has a lot of sugar and calories. If you are actively losing weight, trying dried fruit is not the best option. Nuts can be harmful to people with type 2 diabetes or are pre-diabetic, due to its potential to cause spikes in blood sugar.
For the rest of us, however, the nuts is an excellent way to consume a large nutrients and fiber at a time. Previous studies indicated that an eighth of a cup of dry a day (no more than a small handful) fruit is sufficient to provide the benefits without any of the potentially dangerous side effects. In moderation, dried fruit is an excellent source of fiber, nutrients and sustainable energy.
Try adding nuts to yogurt, granola, or eat as a snack before or after training.
alternative -The Daily
http: //www.ncbi.nlm.nih gov / pubmed / 22747081
http://www.ncbi.nlm.nih.gov/ pubmed / 24493081
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