Dried Figs: Nutritional Values and How To Make Them At Home

Dried figs are a treasure trove of nutrients that originate from the fruits of the fig tree. These fruits, known as syconium, house the actual fig fruits, often referred to as seeds. However, these are not seeds in the true sense, but achenes – dried fruits that encase the seed.

Nutritional Characteristics of Dried Figs

Dried figs are rich in energy, primarily derived from carbohydrates, making them unsuitable for weight loss diets due to their high caloric density. The carbohydrates present in dried figs are simple and mainly composed of fructose, a monosaccharide with a low glycemic index. The protein content is low and of low biological value, while the lipids present are predominantly unsaturated, including beneficial essential nutrients from the omega 3 and omega 6 groups.

Dried figs are also a good source of fiber, which helps to reduce the food’s glycemic index. However, dried figs are not recommended for individuals with certain metabolic compromises, such as hyperglycemia and hypertriglyceridemia. The dietary fibers in dried figs also aid in maintaining good intestinal function, acting as a prebiotic, but for a laxative effect, it is essential to pair dried figs with ample water.

In terms of mineral content, dried figs are rich in potassium, calcium, and phosphorus, all vital for the body's proper functioning. They also contain a decent amount of iron and vitamins like thiamine (vitamin B1) and retinol equivalents (pro-vitamin A).

Dried figs can also be included in the diet of those intolerant to gluten or lactose and pose no ethical-religious complications.

Nutritional Breakdown

The average serving of dried figs is approximately 40g (100kcal), or about 4 units (10g each). Here's a breakdown of the nutritional content per 100g of dried figs:

• Water: 19.4g
• Protein: 3.5g
• Total lipids: 2.4g
• Available carbohydrates: 58.0g
• Total fiber: 10.4g
• Energy: 253.1kcal
• Sodium: 87.0mg
• Potassium: 1010.0mg
• Iron: 3.0mg
• Calcium: 186.0mg
• Phosphorus: 111.0mg
• Zinc: 0.9mg
• Thiamine: 0.14mg
• Retinol equivalents (pro-vitamin A): 80.0µg

How To Make Dried Figs

Dried figs are a delightful treat and a nutritious addition to many diets. They are created through a dehydration process, which is a widely used method for preserving various food items. This dehydration can be accomplished by using ambient air ventilation and mild heat, which allows for the production of dried figs while preserving their natural sugars and nutrients. Importantly, this process does not involve the addition of osmotic agents such as sugar or salt, which can alter the food's inherent nutritional profile.

Steps to Make Your Own Dried Figs at Home

1. Select and Prepare the Figs: Choose ripe, fresh figs that are free from bruises. Wash them thoroughly.
2. Cutting: Depending on your preference, you can slice the figs in half or dry them whole.
3. Arrange the Figs: Place the figs on a drying rack or a baking sheet. Ensure they are spaced out to promote even air circulation.
4. Drying: You can dry figs in the sun, in an oven set at a low temperature, or in a dehydrator.
5. Storage: Once fully dried, store the figs in an airtight container to maintain their freshness and extend their shelf life.

Additional Ingredients

While plain dried figs are enjoyable on their own, adding other ingredients can enhance their flavor and texture. Consider these popular variations:

• Chocolate-Covered Dried Figs: Dip dried figs in melted dark, milk, or white chocolate for a decadent treat. Allow the chocolate to harden before serving.
• Almond-Filled Dried Figs: Stuff whole almonds inside the figs before drying for a crunchy texture contrast.
• Glazed Dried Figs: Brush the figs with a light glaze of sugar or honey before the final stages of drying to boost their sweetness.

By integrating these additional ingredients, you can customize your homemade dried figs to suit your taste preferences or dietary needs, making them a versatile and appealing snack.

In conclusion, dried figs are a nutrient-dense food that can be a valuable addition to a balanced diet. However, due to their high sugar content, they should be consumed in moderation, especially by those with metabolic health issues.