Are Figs Healthy?

Debunk the myths surrounding figs: are they healthy despite their sugar content? Discover the true nutritional value of this delicacy in our in-depth article!

Speech is silver, figs are gold

The fig is a juicy and sweet oval fruit that grows on the fig tree (Ficus carica). They are officially pseudofruits, because they are formed from the base of the flower and the flower.

The drop-shaped pseudofruit is originally from the Middle East and Western Asia. It is one of the first fruits cultivated by humans.

For centuries it has been praised for its sweet taste and the medicinal properties it is said to possess. It is not without reason that the oval appearance is known as the ‘fruit of the gods’.

With peel and all

Figs have an edible (often) purple or green skin. It is better to peel less fresh fruits first, because the peel is often no longer tasty. Ripe figs often feel slightly softer and are usually slightly darker in color.

The pink flesh is full of small seeds. You can just eat the seeds. Fortunately, there are hundreds of them. The seeds do give a somewhat stiff mouthfeel.

There are also white, yellow and red types of figs. All fruits have their own taste. You can also just eat the leaves of the fig tree. They are often used as vine leaves (to wrap food) or made into tea.

Are figs healthy or not?

It’s always nice to have a little background information, but of course you’re here because you want to know whether figs are healthy. They certainly are. They contain many healthy nutrients, such as vitamins and minerals, but also fiber.

They also contain antioxidants. These are natural substances that prevent damage in your body (by free radicals). Free radicals are caused by normal body processes and external factors, such as smoking. But what makes these fruits so special? We take a closer look at the fresh fig and its health value.

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The fresh fig contains vitamins, minerals and fiber. In addition, figs contain antioxidants. These can prevent cell and tissue damage in your body.

Health Benefits of Figs

Very briefly, we can say that fruit is healthy and so are figs. But like other types of fruit, the pseudofruit has unique properties that are said to have a beneficial effect on our well-being. These are the most notable.

Good for your heart and blood pressure

Eating figs could help lower blood pressure due to the large amount of potassium the fruit contains. Eating figs can also contribute to a good ratio of fats (lipids) in your blood.

If these fats are in balance, the risk of cardiovascular disease is reduced. Cholesterol is a common example of lipids in your blood.

Fig extract could contribute to the increase of HDL (the good) cholesterol in your blood. HDL cholesterol clears excess fat in the blood. It also clears up LDL cholesterol (the bad cholesterol). That’s good, because LDL particles can accumulate in the blood vessels, causing the blood vessels to narrow. This makes you more likely to develop cardiovascular disease.

Figs are rich in polyphenols. These are chemicals that occur naturally in plants (phytochemicals). Polyphenols are also called bioactive substances. This means that these substances have a certain effect on a living being, tissue or cell. Bioactive substances are thought to have the same health effects as vitamins and minerals.

Polyphenols are thought to have anti-inflammatory effects. Researchers suspect that these active chemical compounds in figs have therapeutic activities.

In addition to the anti-inflammatory properties, a recent study found indications that figs may have properties that help prevent the development of cancer. An antifungal activity is also mentioned.

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Eating figs can lower blood pressure due to high potassium levels, improve the ratio of blood fats, contribute to an increase in good cholesterol and may have anti-inflammatory and anti-cancer properties due to the presence of polyphenols.

Figs and diabetes

In a fairly old study with ten subjects with type 1 diabetes, the need for the drug insulin decreased by 12 percent if the subjects drank fig leaf tea with breakfast. Also in a later study on rats, a positive effect on glucose levels was found in rats with type II diabetes.

The study is on the old side and it is not certain whether the effect on animals can be translated to humans. But the results are promising. One of the differences between people with type I diabetes and type II diabetes is that people with type I diabetes no longer produce insulin at all.

Insulin is the hormone that transports glucose (sugar) from the blood to the cells. Some people with type II diabetes can also recover from the disease. Unfortunately, cure is not possible for people with type 1 diabetes?

In a more current study, the result was that after drinking drinks with fig extract, the blood sugar level rises less quickly than in subjects who did not contain fig extract in the drink. This suggests that fig extract may contribute to stable blood sugar levels.

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Studies suggest that fig leaf tea and fig extract may help regulate blood sugar levels in diabetics.

Promotes digestion

Figs contain a lot of fiber. We know that they have a positive effect on our intestines and digestion. Fiber can relax bowel movements [6]. It is therefore not surprising that figs have traditionally been used as a remedy for constipation.

Fruit fibers have prebiotic effects. Prebiotics are fibers that pass through our digestive system untouched and are a source of nutrition for the good intestinal bacteria. Prebiotics can stimulate the growth of good intestinal bacteria. This means they contribute to keeping your intestinal flora healthy. In addition, fibers provide a feeling of satiety, which means that figs and losing weight go well together.

Due to the fiber and prebiotic effects, figs can help burn belly fat. Discover other foods that help burn belly fat here.

For strong bones

Figs contain quite a bit of calcium. Eating figs regularly can help maintain strong bones. Especially if you are vegan, it is smart to regularly include these fruits on your menu.

The pseudo fruit also contains manganese and phosphorus. Manganese plays a role in the production of cartilage and bone. Phosphorus gives your teeth and bones strength.

Are figs good for your skin?

Dermatitis is an inflammation of the skin that can cause itching, redness and bumps.

Does this bother you? Then you can now sit on the edge of your seat. A study suggests that a cream with fig extract is more effective against dermatitis than a regular (medicinal) cream.

Figs also contain the antioxidant luteolin. Antioxidants are known for their cell-protective effect. Luteolin belongs to the flavonoids and can be found in flowers, herbs, vegetables and spices. The promising substance could possibly protect your skin against skin aging and skin cancer.

Throat soothing effect

If you have ever held a piece of fig in your hands, then you know: this oval false fruit is quite sticky. This is due to the substance mucilage (a mucus substance). This sticky substance helps to soothe your throat naturally.

Possibly ‘elixir of love’?

Finally, figs are said to have an aphrodisiac effect. This means that they can have a positive effect on sexual ‘functioning’. This way you could get more excited and/or experience more sexual pleasure.

The aphrodisiac properties of figs have so far only been suggested in research on rats [11]. We think this is a typical case of if it doesn’t do any harm, it won’t do any harm. So just try it.

RESUME
Fig extract can help against skin irritations such as dermatitis, and antioxidants in figs can keep your skin young and protect against cancer. Additionally, figs soften your throat and there are hints that they can serve as a kind of love potion.

Nutritional value of figs

To give you an idea of ​​how healthy figs are, we list the nutritional value of raw fresh figs (per 100 grams) for you. An average fig weighs about 50 grams.

Fresh Figs	Per 100 grams
Energy (kcal)	84
Fat	0 grams
Egg white	1 gram
Carbohydrates of which sugars	19 grams19 grams
Fibers	2 grams
Potassium	253 mg
Calcium	54 mg
Magnesium	15 mg
Iron	0.6mg
Zinc	0.3mg
Folic acid	8 µg
Phosphorus	32 mg
Vitamin A	13 µg
Vitamin C	3 mg
Vitamin E	0.1mg

Nutrients where the value is lower than 0.1 are not included in the table.

Can you eat figs raw?

You can eat figs raw. In small pieces they work well in a salad (for example with ham or feta as a slightly salty counterpart) or on a cheese or appetizer board. You can also use them in stews or a tagine. You can also use the fruit as a sweetener.

Do you want to make a healthy snack yourself? Then cut some fresh figs into small pieces and cook them until they are soft. Add toppings of your choice and knead. Then let the mass cool in a baking tin and cut it into strips. Do you have a nice recipe? Please share it in the comments below!

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You can eat fresh figs raw or use them in all kinds of dishes.

Are fresh figs healthier than dried figs?

We now know that figs are healthy. But are fresh figs better than the dried variety? Dried figs contain more protein, calcium, potassium and magnesium [12]. A disadvantage is that they also contain more sugar and more calories.

For a slim line it is better to take a fresh fig. But are the dried ones good for you? In this article you can read how healthy dried figs are.

What is better? Figs or dates?

Fresh figs contain less sugar and fewer calories than fresh dates. This also applies to dried specimens. If you want to lose weight, figs are a slightly better choice. But we certainly don’t want to sell the date short. They contain slightly more fiber and minerals such as potassium and magnesium. In this article you can read how healthy dates are.

Are there any disadvantages?

The fig contains quite a bit of sugar with 19 grams of sugar per 100 grams. Dried or candied figs contain even more (as much as 55 grams of sugar per 100 grams). This makes it good to enjoy the fruit in moderation, especially if you eat them dried.

Depending on the extent to which you want to reduce carbohydrates, the fig does not always fit well into a low-carb diet.

If you are allergic to birch pollen, you may be allergic to figs. The fig tree also contains latex. This also triggers an allergic reaction in some people, especially if you are also allergic to the ficus.

In addition, figs contain oxalates. These substances can crystallize and cause kidney stones and/or gallstones. It is sometimes said that figs are not very healthy for the kidneys. Eating dried specimens in particular is not recommended if you are sensitive to kidney stones.

With most kidney diseases you can eat a normal amount. Dried figs are not recommended because of the high amount of potassium. But don’t overdo it if you suffer from kidney or gallbladder problems.

Because the pseudo fruit contains a fair amount of vitamin K, it may interact with blood-thinning medications. Provided that you consume too much vitamin K in total.

As we said, figs are also used as a natural remedy for constipation. A possible disadvantage is that figs can cause diarrhea.

With these disadvantages it is always a bit questionable whether you are sensitive to them. But the dosage also plays a role.

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Figs contain a lot of sugar and are not ideal for a low-carb diet. They can cause allergic reactions, kidney or gall stones, and interfere with blood thinners. They can also cause diarrhea.

How many figs per day?

Because figs contain a lot of fiber, it is recommended to eat no more than 2 to 3 figs per day. You also get 10 grams of sugar with an average fig. So be sure to enjoy it, but in moderation.

Figs are healthy, conclusion

It is clear to us that figs are healthy. That you shouldn’t overdo it either. There is (unfortunately) no miracle cure and it is never good to focus entirely on one product. Healthy variety is the key word if you are looking for a healthy lifestyle.