Nutritional warning: Contains figs (100 grams).

Figs have a low to medium glycemic index, so they can help control blood sugar levels.

Figs are also high in fiber, potassium, and antioxidants. They can aid digestion, protect heart health, manage blood sugar levels, and even aid in weight management

Figs have a low to medium glycemic index, so they can help control blood sugar levels.Figs have a low to medium glycemic index, so they can help control blood sugar levels. (Photo source: Pixabay)

Belonging to the mulberry family, figs are a delicious fruit that can be enjoyed both fresh and dried. They are a rich source of bone-strengthening minerals such as calcium, magnesium, and phosphorus. Figs are also high in fiber, potassium, and antioxidants. They can help digestion, protect heart health, manage blood sugar levels and can aid in weight management. Talk with www.indianexpress.comUshakiran Sisodia, Registered Dietitian & Clinical Nutritionist Diet & Nutrition, Nanavati Max Super Specialty Hospital shared, Figs they are a great addition to your diet, packed with nutrients and health benefits. They are versatile and can be incorporated into various meals.

The nutritional profile of a fig

Sisodia shared the nutritional profile of one cup of figs, which is approximately 100 grams as:

Calories: 74
Carbs: 19.18g 7% Daily Value (DV)
Protein: 0.75g 1.50% DV
Total Fat: 0.30g 0.50% DV
Dietary Fiber: 2.9g 12% DV
Calcium: 35mg 3.50% DV
Iron: 0.37 mg 2% DV
Magnesium: 17mg 4% DV
Phosphorus: 14 mg 2% DV
Potassium: 232 mg 5% DV
C vitamin: 2 mg 3% VD
Vitamin B6: 8.60% DV
Sugars: 16.26 grams

Health benefits of figs

Below are various health benefits of figs, shared by Sisodia.

1. Aids Digestion: Figs are an excellent source of dietary fiberwhich aids digestion and promotes a healthy bowel movement.

Figs are an excellent source of dietary fiber, which aids in digestion and promotes a healthy bowel movement. (Photo source: Freepik)

2. Heart Health: The presence of phenolic antioxidants in figs may help reduce the risk of heart disease.

3. Bone Health:
Figs contain a good amount of calcium and phosphorus, nutrients that are important for bone health.

Figs contain a good amount of calcium and phosphorus which are important nutrients for bone health. (Photo source: Freepik)

4. Helps Control Blood Sugar Levels: Figs have a low to medium glycemic index, so they can help control blood sugar levels.

5. Antioxidant Powerhouse:
They are rich in antioxidantswhich help neutralize free radicals in the body and prevent oxidative stress.

Can diabetic patients consume figs?

Although figs can help control blood sugar levels, moderation is key because they also contain a significant amount of natural sugars. A safe serving would be 1-2 small figs a day for diabetics, preferably fresh figs. Always consult your doctor or a dietitian to make sure it fits into your eating plan, Sisodia said.

Fresh figs vs dried figs

Both fresh and dried figs are useful. However, they vary significantly in calorie content and nutrient density. Sisodia explained that dried figs are calorically dense and have a higher concentration of vitamins and minerals due to the dehydration processes. But they also contain more sugar. Fresh figs, on the other hand, have fewer calories and sugar, making them a better choice for those watching their sugar intake, Sisodia explained.

Dried figs are calorically dense and have a higher concentration of vitamins and minerals. (Photo source: Pixabay)

Things to keep in mind

Below are some things to keep in mind when consuming figs as shared by Sisodia. I am:

1. Consuming too many figs can lead to diarrhea due to their high fiber content.
2. Figs contain a substance called oxalates. When they become too concentrated in body fluids, they can crystallize and cause health problems, especially for those with kidney or gallbladder problems.
3. Figs are a common allergen. People who are allergic to birch pollen may also be allergic to figs.
4. Although rare, figs can cause an imbalance of calcium and potassium in the body when eaten in excess.

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First published on: 2023-06-14 at 16:40 CEST




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