We often grab unhealthy snacks like chips or burgers to satisfy sudden hunger pangs, but these fast food options, loaded with unhealthy fats, sugars, and sodium, can harm our health. Luckily, there is a healthier and equally satisfying alternative: dry fruits.
Rich in vitamins, minerals, and antioxidants, dry fruits can be a great substitute, but it is essential to consume them mindfully due to their high sugar and calorie content. Here is how to enjoy these tasty treats the right way, as advised by the leading Indian dietitian and nutritionist for weight loss, Avni Kaul.
What are Some of the Best Tips for Eating Dry Fruits?
Soaking for Better Digestion: Soak dry fruits like almonds, walnuts, and raisins for 6-8 hours to enhance digestibility, as soaking reduces their heat properties and removes tannins, improving nutrient absorption.
Alternative to Soaking: If soaking isn’t possible, dry roasting nuts is a better option than eating them raw, as it improves digestion.
Best Time to Consume: Dry fruits are best eaten in the morning or as snacks between meals. Soaked almonds, walnuts, or raisins make an ideal nutritious morning snack.
Portion Control: Stick to a healthy portion—about one ounce or a handful. Overindulgence can lead to indigestion, acne, or weight gain.
Chew Well: Proper chewing is crucial for better digestion of dry fruits.
Avoid Overeating: Eating too many dry fruits can lead to abdominal discomfort, diarrhoea, or weight gain due to their high-fat content.
Who Should Avoid: People with digestive issues, bloating, acidity, or GERD should limit their intake to prevent discomfort.
Which are Some of the Popular Dry Fruits and How to Eat Them?
Raisins: Soak overnight for better nutrient absorption. Rich in minerals like calcium and boron, they support bone health and combat inflammation. Enjoy in moderation due to their high natural sugar content.
Almonds: Soak and peel almonds before eating to improve digestibility and nutrition. Almonds support brain, heart, skin, and hair health, and are great for weight management when eaten in the morning.
Dates: Packed with vitamins and fibre, dates provide an energy boost when eaten in the morning. Consume 100 grams daily to enhance heart and liver health, but limit intake based on calorie needs.
Cashews: Soak cashews to aid digestion, and limit intake to 10-20 cashews, 3-4 times a week. Opt for roasted and unsalted varieties, and avoid eating them before bed to prevent indigestion.
Walnuts: Soak 2-4 walnut pieces overnight for better digestion and cholesterol control. Rich in omega-3 and fiber, walnuts are a great addition to a balanced diet when consumed in moderation.
To fully benefit from dry fruits, it is crucial to eat them the right way. Soaking or dry roasting improves digestion, while portion control prevents overindulgence. Incorporate almonds, raisins, dates, cashews, and walnuts into your daily routine for numerous health benefits when eaten in moderation.
