How much dried fruit can exercisers eat? A guide to healthy sweets

Dried fruits are an excellent substitute for sweets, especially on a diet. They are an eco-friendly candy that will not harm your figure, will add nutrients, but will also reduce sugar cravings.

The treats are also ideal for athletes due to their rich mineral and vitamin content. Dried fruits can also add extra energy and vigor. But only if you have a real product in front of you, without additional processing.

Nutriciologist, health coach, psychologist

Undoubtedly, the benefits of dried fruits can not be disputed. They are a treasure trove of fiber, vitamins and minerals. And the number of useful substances in them is three and a half times more than in fruits that have not been dried. Dried fruits are rich in antioxidants that help slow down cell aging. But this applies only to treats prepared without additional processing, as a result of drying only. If sugar, sulfites, vegetable oils and other preservatives were used in the process, the product will not bring any benefit. Therefore, before buying delicacies, it is necessary to carefully read the packaging and clarify the composition.

Depending on the variety of fruit will change the number of calories and chemical composition. But some of the elements are in most treats. In dried fruits you will find fructose, organic acids, glucose, B vitamins, pectin, vitamins A and P. Therefore, they have a beneficial effect on the body: increase hemoglobin levels, normalize the intestines and gastrointestinal tract (GI tract), improve metabolism.

And what about the caloric content?

On average, the number of calories per 100 g of product will vary from 200 to 300. Yes, the figures are higher than in a fresh fruit or berry. But do not forget that and useful substances will be in the dried form more.

For example, 40 g of dried fruit is about one apple, peach, pear or three plums, apricots. Dried dates in general retain all the benefits of fresh fruits.

Caloric content per 100 g:

• apricots – 215.6 kcal;
• dried apples – 230.9 kcal;
• prunes – 232,1 kcal;
• figs – 256 kcal;
• raisins – 263,6 kcal;
• dried apricots – 212, 6 kcal;
• dates – almost 300 kcal.

Dried fruits when dieting

Dried treats will be a great alternative to sweets for those who strictly adhere to a weight loss plan. But only when consuming them in moderation. You should not uncontrollably eat apricots or raisins at the first feeling of hunger.

Only 200-300 g of dried fruits are enough per day. You can spice up a handful of prunes in the morning porridge or take dates for a snack during the day. Strictly observe this process. Otherwise, your calorie counting plan may fail.

Dried fruits can negatively affect the intestinal function if you eat them on an empty stomach. All because of the high amount of sugar content. They will not be able to quench your appetite, and you will want to eat even more. Therefore, try not to eat treats and at night.

When are dried fruits contraindicated?

Despite the obvious benefits, dried fruits can cause problems for people with diseases in which the blood glucose level jumps. Therefore, doctors advise limiting consumption if diagnosed with:

• diabetes;
• obesity,
• any gastrointestinal diseases.

Lifehack! You can combine dried fruits with nuts in one meal. This is also delicious. Due to the fat content in nuts there will not be such a sudden release of sugar into the bloodstream and the glycemic index will decrease.

The glycemic index is an index that indicates the rate at which foods are broken down in the body and converted into glucose and the amount of insulin released by the pancreas in response to this product.