Nuts and dry fruits are probably the oldest and traditional superfoods that are recommended for optimal health and wellness. Packed with the goodness of proteins, iron, magnesium, healthy fats, vitamin B, and fibre, these nutritional powerhouses are a must in your diet.
However, there are a lot of people who believe that dry fruits are unhealthy and high in sugar. True or false? While these assumptions are not completely true, when eaten in excess quantities, there may be certain disadvantages of dry fruits also. Let’s find out the potential side effects of eating dry fruits daily in large quantities.
Side Effects of Dry Fruits on the Body (When Consumed in Large Quantities)
Most health experts and dieticians advise people to have a handful of dried fruits, nuts and seeds on a regular basis. There is no doubt that dry fruits are perfect alternatives for snacking. They are very healthy as well as nutritious, but that does not mean that you can binge on dried fruits mindlessly, as they can be detrimental to your health if not consumed in moderation:
Here is a brief overview of how over-consumption of dry fruit can take a toll on your health and whether there are any specific side effects of eating dry fruits in the morning on an empty stomach.
Hyperkalemia
Nuts such as almonds, cashews, hazelnuts, walnuts, and pistachios are best known for their beneficial fat and protein content. However, several dry fruits like apricots and prunes also pack a potassium punch. Over-consumption increases the potassium levels in body fluids, thereby causing diabetes mellitus, renal insufficiencies, arrhythmia and related chronic conditions.
Digestive ailments
The high fibre content in the dry fruits can wreak havoc in the intestinal lining on over-consumption. It can cause an increased pressure on the digestion and metabolism of the body, resulting in increased gas production, bloating, abdominal pain, constipation or sometimes even diarrhea. In fact, consuming certain dry fruits in loose motion conditions might further irritate the gut.
A moderate consumption of dry fruits over a period of time can boost your fibre intake without compromising your health.
Asthma
Sulphur dioxide is often used to preserve dry fruits like golden raisins and apricots. Studies revealed that this preservative isn’t very harmful when consumed in limited quantities. But, as per food safety experts, if you consume it over permissible limits, it is much more likely to trigger asthma, allergic reaction, and skin rashes in an individual. People with asthma are advised to exercise caution while eating dried fruits daily.
Weight gain
Research has revealed that it takes around 3500 calories to gain 1 pound of weight. However, taking only 250 calories per day from dry fruits might cause an individual to gain more than 2 pounds in a single month. This is because dried fruits contain relatively higher reserves of calories than fresh fruits. For instance, 1 handful dry fruits calories can range between 150 to 200, depending on the mix. A sudden increase in weight is associated with other complications such as obesity, high blood pressure, menstrual problems in women etc. It is therefore imperative to ensure a minimum intake of dry fruits.
Skin related problems
Studies have demonstrated that being rich in proteins and fats, dry fruits may activate the oil glands in the skin, especially those present on the face. If you munch on a lot of dried fruits and nuts daily, it can cause excessive sebum production, which leads to increased number of clogged pores, and consequently, higher risk of acne. Also, taking almonds, cashews, pistachios, dates, and walnuts in excess amounts can lead to excessive body heat, giving rise to nasty pimples and rashes. This is one of the lesser-known but common disadvantages of dry fruits.
Rise in body heat production
While grabbing a handful of dry fruits occasionally won’t cause you much harm, excess consumption of the same leads to tremendous heat generation in the body, that is unfit for metabolic enzymes in the body. So, go low on the intake of almonds, cashews, walnuts and raisins — in short, most dry fruits in summer, when your body naturally needs cooling foods.
Sugar crash
Most dry fruits contain natural sugars. Additionally, dry fruits like raisins, dates, figs, etc have a high glycemic index, which immediately raises blood sugar levels and spikes energy levels. Therefore, patients suffering from high pressure should not consume more than the recommended daily allowance. Also, people who enjoy drinking dry fruits juice daily should monitor the sugar concentration, especially in packaged or sweetened variants, to avoid fluctuations in energy and insulin levels.
In a nutshell, dry fruits like figs, raisins, apricots, cranberries, dates, prunes, and nuts such as almonds, pistachios, and walnuts are among the healthiest snacks. They are great substitutes for chips, candies, or cereal bars and help curb binge eating.
But moderation is key. Overeating or eating dry fruits daily, especially on an empty stomach in the morning, can lead to unwanted health issues. So always be mindful of the side effects of dry fruits, even when they seem like a healthy choice and maintain portion control to enjoy its benefits.
Frequently Asked Questions
Q. How much dry fruits to eat in a day?
Ans. A small handful (about 20–30 grams) of mixed dry fruits and nuts a day is usually enough for most adults. That’s roughly 5–7 pieces depending on the type. The key is moderation so that you get enough to enjoy the benefits without going overboard and experience possible side effects.
Q. What happens if we eat dry fruits daily?
Ans. If eaten in the right amount, eating dry fruits daily can be great for your health. They boost energy, improve digestion, and provide essential nutrients. But if you eat too many, it can lead to side effects like weight gain, acne, or digestive issues.
Q. Does eating dry fruits make you fat?
Ans. No and Yes! No, if you eat them in moderation. Dry fruits are calorie-dense, and 1 handful of dry fruits can have around 150–200 calories. So, yes, if you eat too much, especially without adjusting your overall diet, they can contribute to weight gain over time.
Q. Can dry fruits cause acne?
Ans. Yes, in some people. Dry fruits like cashews, almonds, and walnuts are high in healthy fats, which can sometimes trigger excess oil production on the skin. If you are acne-prone, eating large amounts may lead to skin breakouts and acne.
Q. Does dry fruits cause gas?
Ans. They can, especially if eaten in large quantities. Dry fruits are high in fibre and natural sugars, which can cause bloating or gas in some people, particularly if your body is not used to them.
Q. What happens if you eat too much dry fruits?
Ans. Eating too many dry fruits daily can lead to weight gain, digestive problems like bloating or loose motions, increased body heat, and skin issues. It may also raise your blood sugar levels if the dry fruits are sugar-coated.
