A FABULOUS FIBER FIND
Lower high blood pressure
Relieve constipation
Control cholesterol
Prevent colon cancer
Control weight gain
Best known in this country for its role in the ever-popular Fig Newton, the fig is perhaps the most significant fruit in history. The Assyrians used figs as sweeteners as far back as 3000 BC. Figs were Cleopatra’s favorite fruit. And some historians believe that figs, not apples, were the forbidden fruit of the Garden of Eden—a debate that may never be resolved, although certainly fig leaves were a convenient fashion accessory of the time.
Today, we know that the fig is a fabulous source of fiber and a significant source of potassium. Plus, figs can add some vitamin B6 to your diet.
The average American gets only about 12 to 17 grams of dietary fiber a day, far short of the 20 to 30 grams recommended by the American Dietetic Association. The Daily Value (DV) for fiber is 25 grams.
“Fiber is so good for so many things,” says Diane Grabowski-Nepa, RD, a dietitian and nutritional counselor at the Pritikin Longevity Center in Santa Monica, California. “Because fiber builds heavier stools, it helps you eliminate waste more quickly and efficiently, which studies show helps relieve constipation and possibly prevent colon cancer.” Getting more fiber in your diet also helps lower cholesterol and prevents weight gain, thus lowering the risk of heart disease.
Figs are an excellent source of fiber. Three figs, dried or fresh, provide about 5 grams of fiber, or 20 percent of the DV. That 5 grams can go a long way. A Harvard University study of 43,757 men ages 40 to 75 found that those who got the most fiber had about half the risk of having heart attacks as those who got the least. Plus, men who added just 10 grams of fiber a day to their diets dropped their risks of heart disease by almost 30 percent.
“Figs are particularly good for people who are overweight, which is another risk factor for heart disease,” says Grabowski-Nepa. Because they’re so high in fiber, figs stay in the stomach longer and make people feel full, which helps them eat less. “And figs are very sweet, so they satisfy those sweet cravings,” she adds. Figs are fairly high in calories, however, so pay attention to the calorie count on packages, and don’t eat them without restraint.
Figs, both fresh and dried, are delicious and easy to work with. Here’s how:
Shop for texture. Whether fresh or dried, figs should be firm but still yield slightly to the touch. If dried figs are rock hard, don’t buy them. If fresh figs seem mushy, they’re probably past their prime, and you should pass them by.
Eat them fast. Fresh figs go bad very quickly, usually within a week after leaving the tree. So don’t buy more figs than you plan to eat within a few days. They’ll stay fresh for about 3 days when stored in the refrigerator. Dried figs will keep for months when stored in the refrigerator in an airtight bag.
Make figs less sticky. Because figs are extremely sticky, they can be difficult to cut. Chilling the figs for an hour before cutting them will help prevent them from sticking to a knife or scissors.
Figs are a good source of potassium, a mineral that’s crucial for controlling blood pressure. Studies have shown that people who eat plenty of potassium-rich foods not only tend to have lower blood pressures but also have less risk of related conditions like blood clots and stroke.
Potassium helps lower high blood pressure in a number of ways. For one thing, it helps prevent dangerous low-density lipoprotein(LDL) cholesterol from building up on artery walls, says David B. Young, PhD, professor emeritus of physiology and biophysics at the University of Mississippi Medical Center in Jackson. Plus, it helps remove excess sodium from inside cells, keeping the body’s fluid levels in balance and blood pressure in check.
In addition, potassium helps keep your heart strong. “It appears that even moderate potassium depletion weakens heart strength in both animals and otherwise healthy humans,” says Dr. Young. “My colleagues and I also uncovered that potassium helps prevent blood clotting,” he says.
Three fresh figs contain 348 milligrams of potassium, or 10 percent of the DV for this mineral. Dried figs are even better, with three figs providing 399 milligrams, or 11 percent of the DV.
In addition to the fiber and the potassium, figs can add some vitamin B6 to your diet. While most of us get plenty of vitamin B6, older people don’t absorb it as efficiently as they did when they were younger. And since taking certain medications can also interfere with getting enough B6, getting extra amounts can be essential. To boost B6, eat figs every day. Three fresh figs contain 0.2 milligram of B6, or 9 percent of the DV for this vitamin.
“If you don’t particularly like figs, one good way to get them is in one of the new raw food bars, such as Rawma Bars, Life Force Energy Bars, and Perfect 10 Bars, to name just a few,” says Patricia David, MD, MSPH, president of Healthy U in Columbus, Ohio. A number of raw food bars contain figs as a main ingredient, along with a lot of other healthful foods, such as almonds, pumpkin seeds, pecans, and so on. Plus, these bars taste really good.
Explore the sweetness. One reason that figs are underappreciated and underconsumed in this country is that people aren’t sure what to do with them. An easy way to get more figs into your diet is to add it to foods that need a touch of sweetness, like cereals, cakes, or oatmeal. You can also mash figs into foods such as mashed potatoes or chop them up and add them to rice for a tasty, healthful side dish.
Trim and discard the stems from the figs. Cut down through the stem ends vertically and horizontally to make an “X.” Gently push each fig open. Place the figs on a platter, cut side up.
In a medium bowl, combine the cream cheese, orange juice, orange zest, honey, and anise seed. With an electric beater or a wooden spoon, beat until creamy. Spoon a dollop of the mixture into the center of each fig.
Serve immediately, or cover with plastic wrap and refrigerate for up to 2 hours.
Makes 4 servings
Calories: 228
Total fat: 0.9 g
Saturated fat: 0.2 g
Cholesterol: 2 mg
Sodium: 146 mg
Dietary fiber: 7 g