Health Benefits of Dried Cherries
Consuming high sugar content food on a regular basis is bad news for your body. Deciding on what types snacks and ingredients to add to your diet is vital to your overall health. When selecting the type of foods to add to your diet consider foods that are good source of fiber, low to moderate glycemic ranking and offer satiety. Fiber is important to your diet since it assists with weight loss, digestive health and may also help to maintain health body sugar levels. The consumption of low to moderate glycemic foods tend not to rapidly increase blood sugar levels. Foods that offer satiety help you to feel fuller longer.
Dried Cherries and Fiber:
Dried cherries are a good source of natural fiber. For example a ½ cup of dried cherries delivers approximately 8% (2 grams) of daily fiber recommendations. However, since you probably won’t eat ½ cup of dried cherries in a single day, for a normal consumption, a small handful of dried cherries tossed into a salad or bowl oatmeal is the way many of our customers enjoy our Fruit Advantage Dried Cherries.
For example if you did toss ¼ of dried cherries into 1 cup of oatmeal (contains about 16% of daily fiber recommendation or 4 grams) , you would be consuming about 5 grams (or about 15% daily fiber intake) of total fiber. Not only would it taste great, you would be get taking a good source of fiber.
The Glycemic Index:
Another factor to consider in food consumption is how a food ranks on the glycemic index. The glycemic index is a numerical scale that ranks the potential effect a specific food or beverage may have on your blood sugar levels. For example, foods with a high glycemic index rating, 70 or more are considered high-glycemic foods. Foods that rank below 55 on the scale are considered low glycemic foods.
The higher on the glycemic scale a food ranks the more rapidly it may raise your blood sugar levels. Conversely, the lower a food is on the scale, that specific food should not rapidly or significantly affect your blood sugar levels. Dried cherries rank at 58, a moderate ranking on the glycemic index.
The Satiety Factor:
The definition of satiety is how full foods make you feel after you eat them. Have you ever noticed when you eat certain types of food you feel fuller longer than when you eat other types of food? This is called satiety. A high satiety food is you feel full after eating it and don’t need to snack until your next meal. Low satiety foods leave you hungry or the desire to snack to satisfy your cravings. High fiber food tend to help with weight loss and satiety. While dried cherries don’t rank high in the satiety scale, they can used to help you feel fuller longer when mixed with other fruits and recipes. Below are just a few high satiety food recipes ideas you can use dried cherries in.
Dried Cherry Recipe #1:
1/2 cup of vanilla yogurt
1 freshly chopped banana
1/8 cup of dried cherries
Mix all of the ingredients in a bowl and enjoy.
Dried Cherry Recipe #2:
Cook whole-wheat pasta, 1 ½ inch diameter bunch. This amount equals 4 cups.
Drain pasta lightly mix with olive oil. Add 1/8 cup of dried cherries and enjoy.
This makes a simple and tasty light meal, yet provide satiety, too.
Dried cherries are a excellent combination of fiber, moderate ranking on the glycemic index and when mixed with other foods, offer satiety.
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