What To Choose For Good Health-Nuts Or Dry Fruits?
All of you might be aware of healthy snacking. Most people grab a mixed bowl of walnuts, almonds, figs and raisins to suffice their hunger pangs between meals. In India it is quite common to call all of them dry fruits. But are you aware that there is a difference between dry fruits and nuts? Having both of them is healthy but you might have to choose one over the other based on your fitness goal, i.e. whether you want to lose weight, manage diabetes or some other health condition.
First let us find out the difference between nuts and dry fruits!
What are nuts?
It is indeed a difficult task to classify nuts in one single category as they are seeds, legumes and fruits with a hard outer shell. The most commonly consumed nuts are walnuts, peanuts, almonds, pistachios and cashews. To know about the health benefits of nuts click here!
Nuts contain healthy fats along with proteins, vitamins and minerals. Being rich in magnesium, they help control blood pressure as well as sugar cravings. Magnesium deficiency can lead to disrupted liver function, anxiety and insomnia. Walnuts as well as peanuts have cholesterol lowering properties and pistachios help in stabilizing the levels of blood sugar. Walnuts are also high in omega 3 fatty acids and they strengthen the function of the kidney.
What are dry fruits?
Dry fruits are chiefly the dried version of actual fruits. They are fruits from which water has been soaked out. The most commonly known dry fruits are dried apricots, figs, prunes, dates and raisins.
Dry fruits being rich in fibre and antioxidants help in warding off osteoporosis, diabetes and heart disease. Most of them have lots of beta carotene, magnesium, potassium, vitamin E, iron, and calcium to offer.
Raisins are known to improve bone health due to the presence of calcium and boron. Both the minerals are required for proper formation of bones. Dates are known to be good for intestinal health. Dried fig is quite popular in preventing anemia as it has iron.
Who wins- Nuts or dry fruits?
Both nuts as well as dry fruits have their own health benefits to offer. However, you have to eat them in controlled portions. Nuts are good for you but at the same time are high in calories. This makes it really important that you limit their intake. Apart from proteins, minerals, vitamins and healthy fats, they have saturated fat too. Though it is still debatable, heart patients are asked not to consume too much of them and the same is advised to weight watchers as nuts are high in calories. You need to steer clear of salted, fried, sugar or honey coated nuts. It would be better to have them raw after soaking them overnight.
Now let us talk about dry fruits. Dry fruits have sugar in high amounts in comparison to the fresh ones. Dry fruits are beneficial to those who suffer from anemia or those who burn a lot of calories such as athletes.
The following people should restrict their intake of dry fruits:
- Weight watchers
- Heart patients
- High blood pressure patients
- People with gallstones
- People with high triglycerides
- People with water retention
A fitness guru says that you should skip dry fruits and go in for nuts as they don’t have sugar and are great sources of fatty acids.
However, if you don’t have the above mentioned health issues you can have nuts and dry fruits the following way every day:
Nuts: Only 2 or 3 walnuts, pistachios, almonds, and cashews
Dry fruits: 1 date, 4 or 5 raisins and 1 or 2 figs
Hope you found this article useful!
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