Health Boost Or Calorie Overload? Dietician Advises Against Daily Dry Fruit Intake

Dry fruits are concentrated sources of vitamins, minerals, and antioxidants that offer numerous health benefits. They contain essential nutrients such as vitamin E, magnesium, potassium, iron, and fibre, contributing to improved brain function, and memory, and a reduced risk of cognitive decline. Additionally, their high protein content supports weight loss by inducing a feeling of fullness while consuming fewer calories. Dried plums, in particular, can fortify bone formation and enhance bone density.

Despite their myriad advantages, the question arises: Is it advisable to consume dry fruits daily? Sushma PS, a dietician at Jindal Naturecure Institute, shared insights on this topic in a recent interview with the Indian Express. According to her, while dry fruits are beneficial, individuals should exercise caution if these fruits come with added calories in the form of sugar and salt.

Sushma PS emphasised that incorporating dry fruits into one’s diet is an excellent way to enhance overall health. Raisins, apricots, and other dried fruits are rich in nutrients such as potassium and fibre, promoting healthy blood pressure levels and cardiovascular well-being. Furthermore, these fruits aid digestion and contribute to regular bowel movements, supporting a healthy gut.

However, Sushma PS cautioned against overconsumption, noting that despite their health benefits, dried fruits are calorie-dense and may contain high natural sugars. Excessive intake could lead to increased calorie consumption and potential spikes in blood sugar levels.

For individuals focusing on weight and blood sugar management, Sushma PS recommended careful consideration of dry fruit intake. She advised maintaining a diverse diet to ensure a broad spectrum of nutrients in the body. To benefit from the different nutrients and antioxidants found in various fruits, she suggested varying the types of dried fruits consumed.

Sushma PS recommended limiting dried fruit intake to about 1/4 cup and opting for varieties without added sugars. Additionally, she advised staying hydrated by drinking plenty of water after consuming dry fruits.

While dried fruits offer numerous health benefits, moderation is key. Sushma PS’s insights underscore the importance of mindful consumption to maximize health benefits without inadvertently increasing calorie and sugar intake.