If you're tired of eating typical dried fruits such as raisins, dates, prunes and dried apples, give dried figs a try. You can eat them plain, make sauce out of them or even add them to chicken or meat dishes for sweetness. Advantages of dried figs include their nutrient content and versatility. A nutritionist can help you work dried figs into a balanced overall diet.
High in Fiber
Dried figs are high in fiber, with 14.6 g per cup. The recommended fiber intake for healthy adults on a 2,000-calorie diet is at least 28 g, but the average American gets only 40 percent of this amount, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. A high-fiber diet lowers your cholesterol, helps control your blood sugar levels and promotes bowel regularity to prevent constipation, according to the Mayo Clinic. Increase your intake of fiber gradually to reduce potential side effects such as diarrhea or cramping.
Source of Energy
Dried figs are a quick source of energy that may be beneficial after a workout or when your blood sugar levels drop too low. Dried figs have a high glycemic index, which means your body can quickly release their carbohydrates into your bloodstream, according to the Linus Pauling Institute Micronutrient Information Center. This can boost your blood sugar levels to energize you. A potential disadvantage is that they have 371 calories and 95 g sugars per cup, so they can quickly lead to weight gain if you overeat them.
Blood Pressure Benefits
Every cup of dried figs contains 1,013 mg potassium and only 15 mg sodium. A high-potassium, low-sodium diet can prevent high blood pressure or help you lower your blood pressure if it is already high, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Healthy adults should get at least 4,700 mg potassium and no more than 2,300 mg sodium, and individuals with hypertension should limit sodium intake to 1,500 mg per day.
Convenience
A balanced 2,000-calorie diet includes at least four servings of fruit per day, but the average American gets less than half of this amount, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Each quarter-cup of dried figs counts as a serving to help you increase your intake. Dried figs are convenient because they are available year-round and have a much longer shelf-life than fresh fruit. This means that you can have them on hand and use them whenever you want them.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Fruits and Fruit Juices
- Glycemic Index Foundation: Home
- Linus Pauling Institute Micronutrient Information Center; Glycemic Index and Glycemic Load; Victoria Drake; February 2009
- Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; November 2009
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