Should you eat dried fruits in the summer? This is what a doctor says

Beating the summer heat often means seeking out cool and refreshing treats. While light salads, fruity smoothies, or even ice cream might come to mind, there’s another healthy option that packs a powerful nutritional punch: dried fruits.

Not only are they delicious and satisfying, but they’re also brimming with essential nutrients that can keep you feeling your best during the hot weather. However, there are some things to consider before diving headfirst into a bag of dried goodies.

Dr Ranga Santosh Kumar, a Consultant General Physician & Diabetologist at Yashoda Hospitals Hyderabad, helped us understand how to incorporate dried fruits into our summer diets.

Benefits of soaked dried fruits

Dr Kumar emphasised the benefits of soaking dried fruits before consuming them:

Hydration: Soaking makes them easier to digest and absorb, aiding hydration during hot months.

Improved Nutrient Absorption: Soaked water becomes infused with nutrients, making them more readily available to your body.

Better Digestion: Soaking breaks down complex compounds, promoting easier digestion, especially beneficial for those with digestive issues.

Powerhouse of nutrients

Dr Kumar highlighted some nutrient-rich dried fruits perfect for summer:

Almonds: Excellent for vegetarians/vegans, offering vitamin E, magnesium, fiber, and protein.

Pistachios: Packed with protein, healthy fats, fiber, and antioxidants that fight inflammation.

Dr Kumar emphasised the benefits of soaking dried fruits before consuming them (Source: Freepik)

Cashews: Rich in healthy fats, fiber, minerals like copper and zinc, and immunity-boosting antioxidants.

Walnuts: A great source of omega-3s for brain health, with antioxidants that fight inflammation and protect the heart.

Raisins: Provide fiber, potassium, and iron, being low in calories and perfect for weight management.

Dates: Offer fiber, potassium, and magnesium, with a high antioxidant content that aids digestion.

Figs: A delicious source of essential minerals and a powerhouse of nutrients.

Moderation is key

While dried fruits offer a bounty of benefits, Dr Kumar cautioned against overconsumption due to:

Sugar Content: The sugar in dried fruits can contribute to tooth decay, so moderation is crucial.

Glycemic Index: Most dried fruits have a high glycemic index, which can cause rapid blood sugar spikes and energy crashes. Diabetics should be particularly mindful.

Dr Kumar advised against completely eliminating dried fruits from your diet. When consumed in moderation (20-30 grams recommended), they can be a nutritious and satisfying summer snack. Remember, moderation is key to reaping the benefits without downsides.

So, the next time you reach for a light summer snack, consider a handful of soaked dried fruits! They can be a delicious and healthy way to stay cool, hydrated, and energised during the hot months.

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