Nutrition alert: Figs (100 grams) contain…

The nutritional profile of figs

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

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

Health benefits of figs

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

1. Aids digestion: Figs are an excellent source of dietary fiber, which aids digestion and promotes a healthy bowel movement.

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

2. Heart health: The presence of phenolic antioxidants in figs may help to lower the risk of heart diseases.

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

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

4. Aids in controlling 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 antioxidants, which help in neutralising free radicals in the body and preventing oxidative stress.

Can diabetic patients consume figs?

Though figs can help control blood sugar levels, moderation is crucial because they also contain a considerable amount of natural sugars. “A safe serving would be 1-2 small figs per day for diabetic individuals, preferably fresh figs. Always consult with your healthcare provider or a dietitian to ensure that it fits into your meal plan,” said Sisodia.

Fresh figs vs dry figs

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

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

Things to keep in mind

Below are a few things to keep in mind when consuming figs as shared by Sisodia. They are:

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 crystallise and cause health issues, especially for those with kidney or gallbladder problems.
3. Figs are a common allergen. People who are allergic to birch pollen might also be allergic to figs.
4. Though rare, figs can cause a calcium and potassium imbalance in the body if consumed excessively.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!