Doctors and nutritionists increasingly recommend adding dry fruits to the daily diet because they are rich in healthy fats, antioxidants, and protein. From almonds and walnuts to dates and raisins, each offers its own nutritional benefits. However, despite their health value, consuming dry fruits without paying attention to portion size can be harmful. Research published in Advances in Nutrition suggests that overconsumption may lead to several health issues.
What happens if you eat excessive dry fruits?
Weight gain: Though dry fruits are small in size, they contain plenty of calories. Eating them in large quantities can lead to rapid weight gain.
Digestive problems: Consuming high amounts of fiber present in dry fruits can cause problems like bloating, gas or diarrhea.
Increased blood sugar levels: Dry fruits like raisins or dates contain natural sugars. Eating them without understanding the quantity can increase blood sugar levels. This is even more stressful for diabetic patients.
Allergies: Many people are allergic to certain nuts, which can cause itching or swelling. Sometimes when eaten in small quantities, the allergic reaction is not noticeable. But eating more can cause problems.
How much dry fruits should be eaten daily?
According to nutritionists, no food should be eaten in excess. Every food has a specific measure. A healthy adult can eat 5-6 almonds, 2-3 walnuts and 8-10 raisins or 1-2 dates per day. The quantity of dry fruits should not exceed 20-30 grams. Along with this, all types of nuts and seeds should be eaten in combination.
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When should dry fruits be eaten?
You can include a handful of dry fruits with breakfast in the morning. This will give you energy to work. Besides, dry fruits can be eaten as an energy booster before exercising. Instead of eating junk food in the afternoon or evening, you can eat these healthy snacks. It's best if you eat dry fruits soaked in water.
