Figs captivate us with their unique taste and have been popular for centuries worldwide. They were loved by Cleopatra, the Greeks, and the Romans, and along with olives, they are one of the earliest cultivated plants.
They naturally grow in the Middle East and the Mediterranean, where the climate is warm, the days are sunny, and it is dry for most of the year. We consider them a true summer food because they are ripe during this time of year and can be eaten fresh. They are excellent for satisfying a craving for something sweet while providing many health benefits that affect various systems in the body, including improving sexual ability.
Figs are sweet, filling, and very nutritious. Before sugar became popular, figs were commonly used to sweeten desserts. Today, as we are more aware of the negative impact of refined sugar on health, many are turning to figs as a healthier alternative to sugar. But they are much more than a sweet substitute for sugar. They are a good source of vitamins A, B1, and B2, and minerals such as manganese, potassium, iron, calcium, and phosphorus, especially polyphenols. Perhaps the most striking is the calcium content in dried figs, which is higher than in yogurt.
Figs are also an excellent source of fiber, and we know how important fiber is for our health. Here are some health benefits that consuming them will bring you. One of the causes of high blood pressure is an imbalance of potassium caused by consuming too much sodium and not enough potassium. Figs are rich in potassium (about 270 mg per 100 grams of fresh fruit) and can help restore the balance of sodium and potassium. In addition, the significant amount of fiber found in them will help eliminate excess sodium from the body. Therefore, it is advised to replace salty snacks with high sodium content with a few figs.
Healthy digestion
A portion of 100 grams of fresh figs, which is about two to three figs, contains as much as 2.9 grams of fiber, while the same amount of dried figs provides as much as 9.8 grams of fiber. This makes them an ally of good digestion and gut health, as they soften the stool and increase its volume, which speeds up the passage through the intestines. Additionally, dietary fiber has a beneficial effect on the growth of good bacteria in the intestines and is considered an excellent prebiotic, so consider adding chopped figs to your oatmeal for breakfast more often.
Lower cholesterol
When you eat fiber-rich foods like figs, they pass through the digestive system and remove excess cholesterol, which is desirable because cholesterol buildup is a major risk factor for heart disease and stroke.
There's a catch
Fiber in our diet is also essential if we want to lose unwanted weight or maintain weight control. It can help us feel full longer, reducing the likelihood of reaching for more food throughout the day. When consumed in moderate amounts, figs can help with weight loss. It is best to eat them after exercise to replenish glycogen stores and muscles for recovery.
However, caution is needed as figs have a high amount of sugar and calories, so it is better to eat them in moderation, especially if you are concerned about gaining weight or following a controlled-calorie diet. In such cases, consumption may have the opposite effect. For instance, 100 grams of fresh figs contain about 74 calories, while the same portion of dried figs has as much as 249 calories. One raw fig contains 7.7 grams of carbohydrates, of which 6.5 grams are sugar.
Therefore, people with diabetes should be mindful of the quantity they consume. However, the situation is different when consuming fig leaves. According to a study, drinking fig leaf tea in the morning for a month can reduce the need for insulin by up to 12 percent. In line with Greek cuisine, fig leaves can also be used to make meat and rice stuffed cabbage rolls.
Who should avoid them
People with active inflammatory bowel disease, those preparing for a colonoscopy, and those recovering from colon surgery are advised to limit or completely avoid figs. They can cause a "heaviness" in the stomach, and if consumed in large quantities, stomach pain and bloating.
In this case, drinking anise-infused water can help. Fig seeds are not recommended, even in cases of diverticula inflammation in the colon, but after recovering from inflammation or colon surgery, it is advisable to gradually reintroduce fiber into the diet, and figs can be welcomed back, according to Živim.gloria.hr.
Additionally, the oxalates present in figs are harmful to those who already suffer from kidney or gallbladder diseases, and consuming too many figs can worsen their condition. Higher amounts of oxalates can interfere with calcium absorption in the body, which, if prolonged, weakens bones and leads to other calcium deficiency-related diseases. Moreover, a small but not negligible risk lies in the fact that a certain percentage of people may be allergic to figs. There is another lesser-known dark side of figs - they can increase sensitivity to sunlight. This, in turn, can lead to rashes, skin damage, premature skin aging, and the development of melanoma. It is always advisable to avoid prolonged sun exposure and keep this in mind if you regularly consume figs to avoid skin problems.