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Last Updated: Mar 21, 2024

Dry Fruits - 5 Reasons Why You Must Not Eat Too Many!

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Dt. Payal AggarwalDietitian/Nutritionist • 8 Years Exp.PG Diploma in Clinical Nutrition and Dietetics
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Nuts and dry fruits are probably the oldest and traditional superfoods that our mothers have diligently offered us for our good health. Packed with proteins, iron, magnesium, healthy fats, vitamin B, and fiber, these nutritional powerhouses are a must in our diet, but only in a limited quantity.

Is Eating too much-Dried Fruit - Good Or Bad For Health?

Yes, taking almonds, dates, cashews, pistachios, and walnuts in excess amount can lead to excessive body heat, giving rise to nasty pimples and rashes. Not more than 2 tablespoons of dry fruits are recommended in a day because of their sugar content, they can easily help to put on weight by adding excess calories. But, how true is the claim or is it a myth? Let's find out is eating a lot of dried fruit bad for you or not?

Effect on Consuming Too Much Dry Fruit On Body

Here is a brief overview of how overconsumption of dry fruit is detrimental to health:

  1. Weight gain: Studies conducted by researchers over the years has revealed that it takes over 3500 calories to gain 1 pound of weight. However, consuming just 250 calories from dry fruits can result in over 2 pounds of weight in a single month. A sudden increase in weight can bring in other complications such as obesity, menstrual problems in women, high blood pressure, etc. It is therefore imperative to avoid excess intake of dry fruits. To ensure a minimum intake of calories, we could focus on dates, apricot, cranberries, blueberries, etc.
  2. AsthmaSulphur dioxide is often used to process dry fruits. Studies revealed that this foul-smelling gas isn’t very harmful when consumed in limited quantities. But, as per food safety experts, the permissible limit of Sulphur dioxide in humans should not be more than 20 mg per day as it can cause asthma, allergic reaction, and skin rashes in an individual.
  3. Gastrointestinal problems: Dry Fruits items with high fiber content helps in regular bowel movement and smooth blood flow. However, consuming too much fiber can lead to bloating, diarrhea, flatulence, cramps, and constipation. This is exactly the case with dry fruits as well. They contain fiber and have the capacity to wreak havoc in the intestinal lining on overconsumption. A gradual and steady consumption of dry fruits over a period of time can mitigate this risk. 
  4. Tooth decay: Dry fruits that are available in the market come with a thick coat of sugar so that they do not infuse moisture and stick to each other. This sugar significantly contributes to tooth decay. This is the reason why the overconsumption of dry fruits should be avoided.
  5. Sugar crash: Most dry fruits have a high glycaemic index which can quickly surge blood sugar levels and spike energy levels. Therefore, patients suffering from high pressure should strictly refrain from dry fruits.

While the cons appear frightening, do not cross the nuts off the grocery list completely. Dry fruits when consumed under control, can be really helpful. So remember that moderation is the key. And in case you have a concern or query you can always consult an expert & get answers to all your questions!

Update From Lybrate: Replace your regular and boring breakfast with these Healthy Breakfast products available on Lybrate. These items also help to boost your immunity.


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