Dry fruits in winter diet: Know how much is too much

Dry fruits are a staple in Indian tradition, and now that the winter season is on, you’ll see extra types of them on the streets or in outlets. They are tasty and preserve you heat. But how a lot dry fruits do you have to eat to keep away from any well being problems?

As winter is right here, and consumption of dry fruits shoots up, Health Shots requested Simrun Chopra, a deep well being coach and nutritionist, to assist us dive just a little deeper into this query.

Firstly, she says that in India, we use the time period “dry fruits” loosely to point every thing from raisins and plums to almonds or cashews.

What are dry fruits?

The knowledgeable shared that in dietary analysis, the classification is segregated in terms of dry fruits.

These often seek advice from fruits which were dried or dehydrated like prunes, raisins, apricot, figs and even dehydrated strawberries and berries.

1. Nuts: These will cowl the standard almonds, cashews and walnuts. Chopra famous that peanuts are literally not labeled as nuts, however as a legume

2. Seeds: This one is self-explanatory. However in India they could come underneath the bigger umbrella of dry fruits as they’re often out there at dry fruit shops and priced and positioned equally to nuts.

How a lot dry fruits is fit for human consumption?

Many make the error of consuming dry fruits in enormous portions. But Chopra stated, “When consumed day by day, dry fruits like a handful of raisins, figs and prunes enhance LDL ldl cholesterol and imply fasting glucose ranges in comparison with a managed group.”

Nuts, like almonds and walnuts, alternatively, present a constructive response the place nut consumption lowered complete ldl cholesterol, LDL ldl cholesterol, apolipoprotein B and triglycerides.

Chopra stated that outcomes would clearly be affected by the general dietary patterns of an individual the place “enough plant-based meals, lean proteins, wholesome fat and sophisticated carbohydrates play an enormous position.”

Nutrition is a posh science that’s individualised.  So, whereas nuts would possibly scale back LDL ldl cholesterol, some nuts like almonds and cashews are excessive in oxalates. Their overconsumption could cause or worsen calcium oxalate stones within the kidneys.

However, consuming a number of of them with calcium-rich meals can decrease the chance. Just combine your nuts with some yoghurt, recommended Chopra.

She famous that none of those work in isolation, and good dietary steering often accounts for all different well being points reminiscent of pre-existing situations, predispositions and way of life.

The knowledgeable stated that the majority nuts are typically wholesome and assuming there are not any well being situations, 4 to 6 servings every week of unsalted, unflavoured and natural nuts are benchmark for adults.

Nuts and their advantages

Some nuts are extra helpful than others based mostly on situations. For occasion, almonds, hazelnuts, macadamia nuts and walnuts are nice for coronary heart well being. Chopra shared that having one Brazil nut a day, provides selenium that’s nice for individuals affected by thyroid. But it’s best to verify with knowledgeable nutritionist earlier than following this religiously.

No roasting nuts at excessive temperatures

Chopra suggested to keep away from roasting nuts at excessive temperatures for lengthy. If you might be in search of long-term storage, be sure that you retailer them in a chilly place like a fridge or a freezer. “The polyunsaturated fat in roasted nuts are extra vulnerable to oxidation. If you want to roast your nuts, it’s best to achieve this at a low temperature,” she defined.

Overall, dried fruits are a terrific supply of nutritional vitamins, minerals and fibre, however most water-soluble nutritional vitamins like vitamin c are depleted.

Chopra warned that dry fruits are helpful solely when they’re consumed in very small quantities. So, don’t eat them in handfuls.