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? Let’s find out in this blog how overeating of dry fruits is bad.

Side – Effects of consuming too much dry fruit on the body

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 overeating of dry fruits cause major side-effects.


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. A moderate consumption of dry fruits over a period of time can boost your fibre intake without compromising your health.


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.

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. 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.

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, especially during summers.

Sugar crash

Most dry fruits are coated in sugar. 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.

Final Thoughts

Dry fruits like figs, raisins, apricot, blueberries, cranberries, dates, prunes, and nuts like walnuts, pistachios, brazil nuts, and almonds are one of the healthiest treats you can have. They can be the best substitutes for unhealthy snacks such as potato chips, chocolate bars, candies and choco pies. And their nutrient content can certainly beat out refined flour snacks such as crackers, cereal bars and pretzels. They are a great weight-loss snack because they prevent binge eating. However, going overboard can have consequences. That’s why it is important to adhere to the serving sizes and avoid overeating of dry fruits.

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