Is "dried fruit" a healthy snack? Is it suitable for children?

We all know that eating fruit is very good for the body, many families with children, in order to let children can consume more and more balanced nutrition, the daily home is often prepared with many seasonal fruits.

But I don't know if you have found that many children themselves do not like to eat fruit, think that the fruit is not delicious, so some parents have found the so-called fruit flat, that is, dried fruit.

A variety of dried fruits on the market, said very well, no additives, fruits directly dehydrated, retaining all nutrients and so on... But these dried fruits, are they really so good? Can dried fruit really replace fruit for children?

What is dried fruit?

Dried fruit is to remove the water in the food through the dehydration base, reduce the weight of the food at the same time, inhibit the spoilage of food, and greatly facilitate the preservation and transportation of food.

The original shape and color of the food is also preserved to the greatest extent, and most importantly, most of the nutrients can be retained except for a small amount of water-soluble vitamins.

Are freeze-dried fruits healthy?

In addition to water-soluble vitamin C and some B vitamins, the fat-soluble vitamins, minerals, dietary fiber, and proteins in whole fruits can be largely preserved.

Since the freeze-drying process can better retain the original taste of the fruit, in addition to some sour fruits that will add sugar during processing, there is no need for other flavoring. Since moisture is removed, no additional preservatives need to be added as long as moisture protection is proper.

Can freeze-dried fruits also lower blood sugar?

Through research, it was found that dried fruits and nuts were eaten together, and the sugar control effect was obvious. Raisins + rice + aldan wood, dried apple + rice + altan wood, dried dates + rice + almond wood, dried apricots + rice + almond wood, GI values are 54, 60, 52 and 64, respectively.

Not only that, after the addition of almond wood, the postprandial blood glucose fluctuations become smaller, so the "strong combination" of dried fruits and nuts can further reduce the postprandial blood sugar fluctuations under the condition that the total number of carbohydrates remains unchanged.

But everything is two-sided, and no matter how good the dried fruit is, it can only be used to replace a part of white rice; no matter how good the nuts are, they must be replaced by stir-fried vegetable oil or fatty snacks.

Dried fruit so good, can you eat it every day?

Definitely not, under the same weight, the dried fruit contains far more calories and sugar than fresh fruit! Because dried fruits are small and the feeling of fullness is relatively weak, it is difficult for us to realize how much we have eaten and how much sugar we have ingested.

It should be noted that there are many dried fruits on the market with added juice, syrup, or artificial sugar substitutes, and some will be coated with sugar coating, yogurt or chocolate, so be sure to read the nutrition label and ingredient list carefully when purchasing.

How to eat dried fruit healthily?

Ingredient list: Pay attention to the nutrition facts list when purchasing, whether there are any additional added salt or sugar and other additives. It is recommended to choose the best one that only uses fruit as raw materials.

Purchase channel: Improper storage of dried fruit will produce fungi or toxins, so be sure to buy dried fruit from regular channels.

Dosage should be controlled: Adults recommend a maximum intake of 30 grams of dried fruit per day (approximately equal to 80 grams of fresh fruit), and the serving size is about three scoops. If the dried fruit is relatively large, you can cut the large pieces of dried fruit into small pieces. Children can reduce their diet according to their weight and the relative proportion of adults.

Eating methods to pay attention to: dried fruit because of the removal of water, so the sugar content is very high, it is best not to be used as a daily snack, the most recommended way to eat is to use with the meal, or with other high-protein foods to eat.

Any food, is both positive and negative, good for the body, or convenient at the same time, there will be a variety of "side effects", so no matter what kind of food, when eating, we must pay attention to the amount of consumption, the right amount is the best ~

bibliography:

[1] "Fruit Dry Cold Knowledge】 Effective Antioxidant? How high is it sugar? "Hong Kong Consumer Council"

[2] "Buy the wrong dried fruit, fat quietly" nutritionist Gu Zhongyi

[3] "Eat sweet dried fruits, can you actually control blood sugar?" 》 Fan Zhihong_Original nutritional information

[4] Are dried fruits a healthy food? Can children eat it? Chen Xiaoshu in the summer

[5] Fruit or dried fruit, which is more nutritious? Tencent Medical Code she knows

Personal introduction: Nutritionist Vivi (Zhu Yuwei), China's first batch of registered dietitians, returnee master of nutrition, national first-class public nutritionist, vice chairman of the Infant Supplement Professional Committee, member of the Maternal and Infant Science Writers Association of China Science Writers Association, the whole network of fans more than one million,000,000,000,000,000 people, focusing on the dissemination of international mainstream maternal and infant parenting, nutritional food and other popular science knowledge. Welcome to follow me on Penguin and various platforms