Nuts and dry fruits- Are these one and the same?

In my interaction with clients during nutritional counseling, I have come across many people who use these terms interchangeably. Clients mention that they consume dry fruits; when asked to specify which ones are taken, they say almonds, pistachios. Some say, they eat nuts; upon probing, it turns out that they eat dates and raisins.

You may be wondering what's the big fuss about it. Hear me out. It does make a lot of difference, especially when your nutritional needs are different.

In reality, 'nuts' and 'dry fruits' belong to two different food groups. Dry fruits or dried fruits, as the name suggests, are dried fruits, hence tend to be high in natural sugars. Nuts, on the other hand, fall into the category of fats, nuts and oil seeds. Often, oil is derived from them, ex- almond oil.

They have different nutrient profile and need to be taken in moderation and/ or avoided as per the individual's health condition. 

For example, many dry fruits tend to be rich in iron content; and hence it is suggested for those with low hemoglobin levels or anemia. However, due to their high sugar content, they need to be avoided by those with diabetes and insulin resistance, or consumed in limited amounts. 

Similarly, nuts are excellent sources of minerals, like iron, zinc and magnesium; but few people have nut allergies, which can cause adverse effects, when consumed. 

There are some commonalities in both nuts and dry fruits. Both of them make for a quick and convenient snack option. But, they are also high in calories. So, one needs to be mindful of the portion sizes.

Key takeaways:

1️⃣ Nuts and dry fruits, when taken together, make for a good pre-workout snack.

2️⃣ Avoid over-eating either of them, as they are high in calories and may contribute to weight gain, if eaten in excess.

3️⃣ People with diabetes and weight-watchers can consume unsalted nuts in moderation. 

4️⃣ For those with high-blood sugar levels, it's better to avoid dry fruits (unless your blood sugar are well-controlled).

Comment and let me know if you learned something new.

And, hopefully, you will use the 'right term' the next time! 😉

If you found this article useful, do share with your friends and family, so that they also benefit from the right information.

Thanks for stopping by.

Chandhini