What is the best Turkish figs?
Dried Turkish figs, in a serving size of around 2 ounces, have a moderate glycemic index value of 61. Chlorogenic acid, found in dry figs, is a chemical that has been shown to improve glucose metabolism in type II diabetics.
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The nutritional value of this kind of fig is evident for everyone.
You can enjoy a serving of dry figs without worrying about a sharp spike in blood sugar if you include them in a healthy, well-rounded diet.
It's common knowledge that eating fruit, whether fresh or frozen, is a great way to get more of certain nutrients. Dried figs are a great snack because they are healthy and taste great. Find out the glycemic index of figs and how they affect blood sugar levels.
Dried figs from California are a delicious and nutritious snack that provide a variety of health benefits including soluble and insoluble fiber, magnesium, potassium, iron, and antioxidants.
They are tasty and nutritious snacks that, when consumed frequently, can aid in the maintenance of healthy digestive and cardiovascular systems and the regulation of blood sugar.
Adding Dried Figs to Your Routine
Most foods affect blood sugar levels, but carbohydrates have the greatest effect since they are processed into glucose. Fiber content is a crucial consideration when deciding which carbohydrates to consume, such as figs.
About 20% of the daily amount of fiber, or about 5 grams, can be found in a handful of figs (3–5 dried figs, depending on the variety).
Consuming a diet high in fiber has many health benefits, including weight management, reduced hunger, and regular bowel motions.
When eating figs as a midday snack, balance them up with some protein and fat. The three together can help you feel full longer and maintain healthy blood sugar levels.
Read on for a few of my favorite snack combinations.
Making a Plate of Figs Look Pretty-
You can make a well-rounded and nutritious snack or light meal by combining the following ingredients with your California dry figs::
a handful of dried figs and a half cup of cottage cheese for protein and fat. To make this a healthier option for lunch, try adding some raw vegetables and nuts.
. a handful of dried figs, a handful of whole almonds, and a hard-boiled egg for protein.
The fat, protein, and fiber-rich hummus and vegetables with three to five dried figs.
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When eaten regularly, figs, which have a naturally sweet flavor, can be good for our health. Eat them on their own as a snack, in combination with yogurt or your favorite nuts, or as part of a complete meal.
Figs can range in size and hue, but they all have the shape of a sack, and they always have a soft interior that contains hundreds of tiny seeds that impart a somewhat sweet flavor.
Most figs we see have black and green skins with pink flesh. The four most researched horticultural kinds are the Caprifig, the Smyrna, the San Pedro, and the Common or the Adriatic, each of which has its sub-varieties (1). Botanically speaking, the edible fig is a syconium, which is a numerous accessory fruit.
CULTIVATION-
Theophrastus, the father of modern botany and a Greek philosopher, detailed the process by which insects enter and exit figs (2). Because of this, it is not uncommon to find dead wasps inside wild fig fruits.
A fig's enzymes will digest the wasp if it doesn't escape the fruit before it ripens (3). However, agricultural advancements have allowed for figs to be grown without the use of wasps.
The high calcium content and the fact that figs may be eaten throughout the year are two of the reasons ecologists call them a "keystone resource." Hundreds of insects, birds, mammals, reptiles, and even fish species eat it, spreading the seeds far and wide.
NUTRITION-
We will discuss about the nutritional content included in 100g of a fig, which is the equivalent of 2 serving sizes, with a serving size being one medium fig, weighing 50g.
Protein makes up only 1% of a fig, and there are no lipids in there at all, therefore it's low in saturated fat, has no trans fats, and has no cholesterol.
Of the little protein that it has, among the important amino acids, tryptophan, threonine, isoleucine, valine, and histidine each make about 2% of the protein. Leucine, lysine, methionine, and phenylalanine, the remaining necessary amino acids, all contribute 1%.
The primary macronutrient components of fig fruits are water and carbs. Each 100g serving of figs has 19.18g of carbohydrates.
The distribution among the macros is seen in the following chart.
Although figs' carbohydrate content isn't particularly high, it's nonetheless noteworthy.
The fiber content of various fruit
Only two or three medium-sized figs provide 12% of the daily need for fiber, although 100 grams of figs contain 3 grams of fiber.
How many carbohydrates are in a typical serving?-
- grams of figs is about the same as one medium-sized fig.
In addition, there are 8.14g of net carbs in every serving.
In terms of fiber content, a single serving of figs provides 6% of the daily requirement or 1.5g.
Contrasted with different types of food-
Among similar fruits, figs are consistently ranked as among the best. An excellent illustration of this would be the article below, which contrasts figs with dates. The table down below also displays some striking comparisons.
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Vitamins C, A, and K can all be found in abundance in figs. They include high levels of vitamins B1, B2, B3, and B5, from highest to lowest. Figs are a good source of vitamin E, however, they are completely devoid of the B vitamins, vitamin B9, and vitamin D.
Calcium and potassium are abundant in figs. Minerals including manganese, magnesium, copper, and iron are abundant in them as well.
There are some trace levels of zinc, phosphorus, choline, and selenium. The sodium content in figs is quite little.
Fresh or dried, figs are a delicious treat. Dried figs are a technique to expand the consumption of figs outside their traditional growing regions, even if their nutritional content may be lower than that of fresh figs.
Figs are extremely fragile. Compared to fresh fruits, dried fruits are superior in terms of nutrient density, shelf life, and phenol antioxidant concentration. When consumed, dried figs dramatically boost the antioxidant capacity of blood plasma for up to four hours.
Allergy-
There have been very few documented incidences of fig allergy. The most severe reactions include anaphylactic shock and oral allergy syndrome.
Those who are allergic to figs may experience a burning, tingling, or swelling feeling in their mouths soon after eating the fruit. The proteins involved in the skin are the most common allergens in figs.
Compounds in fig leaves called furocoumarins, which include psoralen, bergapten, and others, can also cause skin rashes called phytophotodermatitis.
The harmful reaction known as phytophotodermatitis occurs when the skin comes into contact with some plants, and then with sunshine. Rather than being an allergic reaction, this is a phototoxic one, which means that pre-sensitization is not required and anyone can be impacted.
Researchers have shown that the weeping fig, a species of fig, reacts similarly to kiwi, papaya, avocado, pineapple, and banana. There was no evidence of a time-dependent sensitivity to rubber latex allergens.
A phytohormone called abscisic acid has shown promise in diabetic studies, suggesting that fig fruit extract supplementation may be a useful dietary adjustment for managing the disease.
As an additional treatment for glycemic management in prediabetes and type 2 diabetes mellitus, it may enhance acute postprandial glucose and insulin homeostasis.
Further evidence that figs' antioxidant qualities improve diabetic conditions comes from a study in which fig fruit extracts were used to treat experimental diabetes in rats.
Dried figs fall into the moderate glycemic load group with a glycemic index of. The glycemic index of dates and raisins is higher than that of dried figs.
Dried fruits like prunes, apples, peaches, and apricots, on the other hand, have a lower glycemic index.
Patients with type 1 diabetes who consume a fig leaf decoction in the morning can reduce their insulin needs by 12% throughout the day.
Administration of an aqueous extract of Ficus carica leaves has been shown to produce considerable hypoglycemic effects in streptozotocin-diabetic rats either given orally or intraperitoneally.
Cancer
Sitosterols and acyl moieties found in fig latex, especially palmitoyl, and linoleum, have been proven to be powerful cytotoxic agents that can suppress the growth of a wide variety of cancer cell lines in vitro assays (15).
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Fig tree latex and leaves can be used as a potential therapeutic therapy on colorectal cancer cells due to their antiproliferative and apoptosis-inducing).
Researchers have revealed that fig tree leaves' anticancer properties are due in large part to the presence of the active chemicals bergapten and psoralen.
Breast cancer (17), cervical cancer (18), and liver cancer (19) may all benefit from the use of Ficus carica leaves in the creation of medications that inhibit the growth and migration of cancer cells. (19).
Fig fruit aqueous methanol extract lowers blood pressure in rats made hypertensive by glucose, according to studies of its cardiovascular effects.
These effects can be described as "strong negative inotropic and chronotropic" (20). Therefore, the fig fruit could be used as source material in the creation of natural hypotensive medications.
Ficus carica leaf extracts can also play a function as a dietary supplement for chicken because administering the extract dramatically lowered the levels of triglycerides and total cholesterol production in the fowl liver (21). (21).
Fig leaf extracts have been found to have hypolipidemic effects in animal investigations. The extract has been shown to reduce adipogenic risk factors and enhance lipid profiles in rats fed a high-fat diet. (22).
The leaves were also found to significantly influence glucose metabolism enzymes, suggesting beneficial hypoglycemic and hypolipidemic effects in type 2 diabetic mice. (23).
However, the direct effects of fig leaf extract on people have not yet been demonstrated. A recent study found that eating dried figs did not have any effect on blood levels of low-density lipoprotein or total cholesterol. However, respondents' overall cholesterol levels rose. (24).
The fruit has been examined to suppress adenosine-5-diphosphate and adrenaline-induced human platelet aggregation, expressing antiplatelet action. Spasmolytic action was also observed in the mature dried fruit, likely mediated by the opening of ATP channels in the potassium ion. (25).
Figs are commonly used in traditional medicine for the treatment of digestive disorders, including constipation. Some of such consequences have been studied by scientists.
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