Vitamins, mineral salts, fibre… the benefits of eating fresh, frozen and canned or bottled fruit are already well known.
But when it comes to dried fruit and nuts, our consumption should be more moderate, in particular because of their high carbohydrate content. And above all, they should not be allowed to take the place of “real” fruit.
Nutritionists are quite clear about this. Because of their high calorie content, no dried fruit or nuts should be counted as forming part of the nutritional target of consuming 5 portions of fruit and vegetables a day.
The term dried fruit refers to various dried forms of fruit such as grapes (raisins, sultanas), apricots, bananas, dates, plums (prunes) and apples. It also includes such oily ‘fruits’ as walnuts, hazelnuts, almonds, pistachios, cashews and peanuts.
Generally speaking, all these foods are very high in fibre. That’s the good news. But the bad news –which is also well known– is that they are very rich in carbohydrate. They therefore provide more calories than fresh fruit. And as for nuts, they are known for their high lipid (fat) content. All of which are good reasons for eating them in moderation, and even more so if they are salted!
If you are really keen on dried fruit and nuts it’s best to eat them along with other fruit and vegetables. For example, you could try dry roasting and crushing peanuts and adding them to grated carrot. Or try pine nuts with lamb’s lettuce, walnuts with endive or maybe pistachios with red cabbage…
Source : INPES
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