Calories in figs and their health benefits

Figs are one of the fruits that are naturally sweet and nutritious. For a long time, cooked figs have been used as a natural sweetener in some recipes instead of sugar. Some kitchens still keep this tradition today. You can also use fresh or dried figs to make jams, jellies, sweets, and even savory dishes.

Besides the sweetness of figs, they also provide fiber andantioxidantsFig can be a great addition to any diet plan if you control the serving sizes.

In this article, we'll learn about the calories in figs, their health benefits, and how to use them in different recipes.

Calories in Figs

Here are the calories and full nutrition facts for 100 grams of fresh fig:-

• Carbohydrates

A 100 gram serving of fresh figs provides about 19 grams of carbohydrates, including about 3 grams of fiber, and about 16 grams of Sugar Natural.

Figs are considered a high blood sugar food, with an estimated Glycemic Index GI around 61, and foods with high glycemic index can raise blood sugar quickly and sharply.

• Fats

Fig is almost fat-free food, with a 100g serving providing about 0.3g of fat.

• protein

Fig isn't a good source of protein, with a 100g serving providing less than 1g of protein, so you should include foods rich inprotein in diet plans that include figs.

• Vitamins and minerals

Fig is usually eaten in small portions, so one fig can't provide large amounts of important vitamins and minerals for the body. However, figs can give small amounts of vitamin K andvitamin B6 and thiaminePotassium andmanganese andmagnesium.

• Calories

A 100 gram serving of figs provides about 74 caloriesAbout 94% of carbs, 45% of protein, and 3% of fat come from here.

Health benefits of figs

Eating figs has long been linked to good health in many old cultures, and recent studies confirm figs' health importance. They can offer many key health benefits, which can include:-

1. Figs protect against cell damage

Studies have shown that plant compounds especially phenols found in fresh and dried figs have strong antioxidant properties. Dark figs may have more than light ones, and the skin has more than the pulp.

These antioxidants might help prevent or reduce cell damage caused by free radicals, which either come from the body or from toxins like air pollution and cigarette smoke.

2. Fig lowers the risk of chronic diseases

Research also says the antioxidants in figs can help prevent many chronic diseases like heart and blood vessel diseases, diabetes, Alzheimer's, Parkinson's, and eye diseases like cataracts and age-related macular degeneration.

That’s why experts suggest getting antioxidants from foods like fruits and veggies, including figs, rather than supplements.

3. Figs help prevent cancer

Studies found the antioxidants in figs might help fight cancer by preventing cell damage, which is a cause of cancer.

Also, other studies showed fig extract had strong antioxidant and anticancer effects on breast cancer cells.

4. Figs help manage irritable bowel syndrome symptoms

Irritable Bowel Syndrome It is a digestive disorder causing many discomforts and other symptoms, like chronic constipation, bloating, and gas.

A large study found that regularly eating figs for 4 months can help relieve several symptoms of irritable bowel syndrome.

5. Figs help treat constipation

Dried figs are often used to treat constipation because they have a lot of fiber that helps keep bowel movements regular.

That's why the US National Institute on Aging recommends eating foods like dried fruits, including apricots, prunes, and figs, to get more fiber and ease constipation.

Food allergy to figs

Some people might have an allergic reaction to figs. Reports show fig allergies can lead to breathing symptoms, especially in people allergic to fig plants or those with latex fruit syndrome, which is where someone reacts to latex and some fruits and nuts.

Also, if someone is allergic to jackfruit, they might react to figs too. Symptoms of food allergy include swelling of the throat and tongue, redness, rash, trouble breathing, wheezing, and digestive issues.

So, if you think you're allergic to figs, see a doctor right away to get proper diagnosis and care.

Storing figs and food safety

Ripe fresh figs should stay cool. Put them gently in a sealed container in the fridge to keep from bruising. Figs can last a few days in the fridge.

Figs can also be frozen for up to 12 months. Dried figs should be kept in a sealed container away from light and heat. You can also fridge them to last longer.

Preparing figs in recipes

Fresh figs can be eaten raw without anything added. You can also eat them grilled, roasted, or dried. They make a great snack, especially when hiking or on the go.

Also, figs can be used to decorate meals and add texture, color, and sweetness. Figs are tasty in desserts and smoothies, and they go great with yogurt or cheese.

You can also make fig jam. Fig jam is one of the most popular jams. You can swap out sugar, artificial sweeteners, and processed carbs for figs, which is a nice way to add fiber and nutrients to your meals.

Including different fruits in your daily diet ensures you get enough nutrients your body needs to work well and stay healthy. Of course, bananas are one of the most important fruits.

Source of the article:- 1.