Figs, although they contain a lot of nutrients, also have sugar, which gives them that sweet taste and makes them one of our favorite summer fruits.
A nutritionist warns that we should be careful not to overindulge in figs, as dried figs contain about 24 grams of sugar. However, it is noted that the high fiber content in figs helps slow down the impact of sugar on blood sugar levels.
Fiber that Supports Healthy Digestion
These summer fruits contain fiber that supports healthy digestion, alleviates constipation, and improves heart health by lowering blood pressure and cholesterol levels.
Essential nutrients such as copper, potassium, manganese, magnesium, and vitamin K. Other nutrients that can fight cancer, help manage blood sugar, and assist in weight loss efforts.
Health Benefits of Figs
1. Fiber, Minerals, and Vitamins
A major benefit of figs is their nutritional value. Two medium-sized raw figs provide 2 grams of fiber.
In this amount, they also contain many essential minerals, such as iron, magnesium, and calcium. Minerals are important for building strong bones, maintaining healthy blood pressure, and absorbing nutrients from food, explains the nutritionist.
2. Promotes Heart Health
Studies have shown that fig extract can help heart health by lowering blood pressure, while others indicate it can also improve cholesterol levels by increasing good HDL cholesterol and decreasing total cholesterol and triglycerides.
It is noteworthy that these studies were conducted in a laboratory and not on humans, and further research will be necessary to scientifically establish the benefits of figs. The fiber they contain reduces the risk of diseases such as colon cancer, heart disease, and type 2 diabetes.
3. Improves Digestion
Most fiber-rich fruits are great for digestion, and figs are no exception. Figs provide prebiotic nutrients that nourish the good bacteria in the gut. A healthy microbiome can lead to a lower risk of inflammation and better immune function.
Figs are also an amazing natural remedy when the intestines are sluggish. They are ideal for people with irritable bowel syndrome with constipation.
In a study conducted on 150 people with the syndrome, participants who ate 45 grams of dried figs twice a day experienced less bloating, fewer intestinal pains, and less effort to have bowel movements.
4. Balances Blood Sugar Levels
Figs can also help maintain stable blood sugar levels. In a small study, individuals with type 1 diabetes who drank fig leaf tea daily recorded a decrease in blood sugar levels. During the month they consumed the tea, they needed about 12% less insulin, a medication for diabetes that helps maintain blood sugar levels.
The fruits contain powerful antioxidants and anti-inflammatory chemicals, such as carotenoids and polyphenols, which can help reduce some of the inflammatory effects of diabetes on your body.
The nutritionist warns that if we overindulge, eating more figs than recommended, due to their laxative effect, can cause intestinal pain and diarrhea.
A medium-sized fig contains approximately:
37 calories
0.2 grams of fat
0.9 grams of protein
9.6 grams of carbohydrates
1.5 grams of fiber
194 milligrams of potassium
10 milligrams of magnesium
6 micrograms of vitamin K
0.1 milligrams of vitamin B6
