Dry fruits and nuts have been playing a vital role in our diet for a long time. They have been used in many forms of dishes or consumed directly from ancient times. Their popularity has been growing day by day in recent years and more people are including them in their diet because of their nutritional value. Yet there are many myths related to their nutrient value and benefits to health. Some of them are true, whereas some of them are false. Here, we are going to uncover the truths and debunk the myths related to some of the commonly used dry fruits and nuts.
Myth 1: Walnuts are good for brain health
Walnuts are similar to the shape of the human brain. For this reason, it has been believed that consuming walnuts keep the brain healthy. Recent research on walnuts' effect on the human brain indicates this myth is indeed a fact and they are really good for keeping the human brain healthy. Consumption of walnuts may also reduce the risk of getting other diseases such as type 2 diabetes, depression and cardiovascular diseases. These diseases may lead to risk of development of dementia, which usually leads to memory loss. So it is advisable to add walnuts to your diet.
Myth true or false - True
Myth 2: Consumption of dry fruits and nuts leads to weight gain
For decades, it has been believed that nuts and dry fruits are a fattening food. Hence the belief, consuming dry fruits and nuts leads to weight gain. They are indeed fattening foods, but they are rich in healthy fats. Studies have proven that people who consume dry fruits gain weight, but when compared to people who do not consume, they tend to gain more weight as they mostly consume unhealthy fatty foods. Studies have also stated that consuming nuts and dry fruits in a regular diet may reduce the gradual weight gain and helps in the prevention of obesity related diseases. Consuming nuts like almonds and pistachios can reduce hunger and hence lowering the appetite levels, leading to controlling the urge to eat something.
Myth true or false - False
Myth 3: Soaked nuts are better than the normal nuts
Most of us must have heard the advice to consume nuts, which are well soaked. This is because of the phytic acids present in them. These acids are plant based substances which reduce the nutritional intake when consumed by humans. For this reason, it is advised to consume soaked nuts so that we can get the nutrients. During a 2018 study on gastrointestinal tolerance, nuts were well tolerant gastrointestinal but soaking nuts doesn’t have much effect. Hence the study concluded that soaking nuts prior to consumption doesn’t improve their nutritional absorbability.
Myth true or false - False
Myth 4: Raw nuts are better than roasted nuts
Many people believe that consumption of raw nuts is better than roasted nuts. They believe roasting of nuts leads to decreased nutrients and minerals from them. Studies show that nuts, roasted under optimal conditions have actually improved their nutrient quotient and antioxidant activities. But it is advised to consume nuts, plain either raw or roasted without adding salt or sugar.
Myth true or false - False
Myth 5: The sugar content of dry fruits and nuts promotes dental cavities
Dry fruits are in general fresh fruits when they are dried till only 20% of water is left in them. They have natural sugars like glucose and fructose. Due to their sweet taste and stickiness many people think consumption of dry fruits leads to dental cavities. Whereas the scientific studies suggest the opposite.
Myth true or false - False
As we have uncovered the truths and debunked the myths related to some of the commonly used dry fruits and nuts, don’t just keep it to yourself, start sharing with your friends and family. Also, don’t forget to add your favorite dry fruits and nuts to your diet!