Figs are teardrop-shaped fruits with purple or inexperienced pores and skin and pink flesh. They include tons of of tiny seeds and have a nice, candy style.
Figs present many vitamins and compounds which will profit your well being. Some recommend they’ll support weight reduction, particularly when soaked in a single day earlier than consuming them.
This text opinions the vitamin of figs and whether or not soaking them may also help you shed weight.
Regardless of their small dimension, each recent and dried figs are loaded with vitamins.
Since dried figs have been dehydrated, they’ve a decrease water content material and include a extra concentrated supply of vitamins than recent figs. Nonetheless, the drying course of could lead to some extent of nutrient loss relying on the strategy (
When folks confer with soaking figs, they sometimes imply soaking dried figs.
One-half cup (75 grams) of dried figs accommodates (
- Energy: 207
- Protein: 2.5 grams
- Fats: 0.7 grams
- Carbs: 48 grams
- Fiber: 7.5 grams
- Sugars: 36 grams
- Calcium: 9% of the Day by day Worth (DV)
- Potassium: 11% of the DV
- Iron: 8% of the DV
- Copper: 24% of the DV
Figs are notably excessive in dietary fiber, which promotes wholesome digestion. In addition they present many micronutrients, equivalent to bone-building calcium and the important mineral copper, which aids iron metabolism (
Abstract
Figs are loaded with vitamins, together with fiber and a wide range of minerals. Since they’re dehydrated, dried figs present extra vitamins than recent figs when equal weights of the 2 are in contrast.
Some on-line testimonials and articles declare that soaking dried figs in a single day and consuming them within the morning promotes weight loss.
It’s thought that the soaking course of makes dried figs simpler to digest, and the vitamins they include extra absorbable. Some claims additionally recommend that including water again to figs makes them extra filling and hydrating, resulting in diminished calorie consumption and weight reduction.
Nonetheless, no scientific research again these claims. In actual fact, research on rehydrating dried produce recommend that the method could trigger their water-soluble nutritional vitamins to leak into the water (5).
Nonetheless, figs — dried or recent, unsoaked or soaked — could assist with weight reduction in different methods.
Figs are pretty low in energy and excessive in fiber, which makes them very filling. Incorporating high fiber foods like figs right into a balanced food regimen could enable you to keep full between meals and keep away from consuming an excessive amount of, which can promote weight reduction (
Consuming fruit, together with dried fruits, has additionally been related to a decrease physique weight.
This can be as a result of fruits are a wealthy supply of vitamins and plant compounds which will promote general well being and enable you to keep a wholesome physique weight. That mentioned, extra human research are wanted to substantiate this speculation (
Moreover, it might be simpler to eat extra dried fruit than you supposed, in contrast with recent fruit. Basically, 1/4–1/2 cup (42–75 grams) of dried fruit accommodates about the identical variety of energy and different vitamins as 1 cup of recent fruit.
Should you eat the identical quantities of dried fruit as you normally eat recent, it’s possible you’ll find yourself consuming extra energy than normal. This extra calorie consumption could make it troublesome to shed weight.
A typical portion of dried figs is 3–5 fruits or 1/4 cup (42 grams), though the U.S. Division of Agriculture (USDA) considers a fruit serving to be 1/2 cup (75 grams) of dried fruit (9).
Abstract
No analysis helps the notion that consuming soaked figs results in weight reduction. Nonetheless, figs could assist weight reduction attributable to their excessive fiber content material, which can enhance emotions of fullness and forestall overeating.
Whereas soaked figs might not be a magical meals for weight reduction, figs produce other potential advantages.
For instance, figs present a very good quantity of potassium. This important mineral is significant for sustaining wholesome blood stress. Consuming potassium-rich meals is assumed to guard in opposition to hypertension (
Figs are additionally a wealthy supply of copper, a nutrient that performs an vital function in mind and nervous system well being. Analysis has linked low copper consumption with the event of coronary heart and mind illnesses (
This fruit’s fiber, which can increase fullness, additionally supplies digestive advantages, together with constipation reduction.
One 4-month research together with 150 folks with irritable bowel syndrome with constipation (IBS-C) discovered that consuming 4 dried figs (45 grams) 2 occasions per day led to important enhancements in signs, equivalent to constipation and bloating, in contrast with not consuming figs (
Lastly, figs include a wide range of biologically energetic plant compounds often called phytochemicals. These compounds could have anticancer results and assist defend the liver, amongst different advantages (
Needless to say a lot of the analysis has been carried out on the compounds in fig extracts, not the entire fruit itself (
Abstract
Because of the various vitamins and helpful compounds figs include, they might assist keep wholesome blood stress ranges, relieve constipation, and defend in opposition to illness.
There’s no analysis to again the concept that consuming soaked figs promotes weight reduction.
Nonetheless, some folks desire the style or texture of rehydrated figs. Plus, no damaging results of consuming soaked figs have been documented. Consuming this fruit could have well being and digestive benefits.
If you wish to attempt soaked figs, observe these steps:
- Place a number of figs in a bowl.
- Pour sufficient heat water over the figs to cowl them by an inch or two (2.5–5 cm).
- Allow them to sit for a few hours or in a single day till they plump up.
- Drain the figs, and revel in.
Soaked figs style finest if loved straight away. Nonetheless, you may retailer soaked figs in an hermetic container within the fridge for a number of days. Discard your figs should you discover any disagreeable smells or mildew or suppose they’ve spoiled.
Abstract
If you wish to attempt soaked figs, you may simply make them at residence by inserting them in a bowl with heat water till they turn out to be plump.
Some folks declare that soaked figs support weight reduction, probably attributable to their excessive fiber content material and filling effect. Nonetheless, no analysis backs this declare.
Consuming figs as a part of a balanced food regimen could assist maintain you full and keep away from overeating, which in flip could assist weight reduction. Plus, figs are a very good supply of important vitamins and helpful compounds.
Whether or not you soak your figs earlier than consuming them doesn’t seem to make a distinction in reaping their advantages. Attempt to not overeat dried figs should you’re aiming to shed weight, as dried fruit is usually a concentrated supply of energy. Shoot for 3 to 5 dried figs per serving.
