LSU AgCenter Nutrition Expert Tells What Makes Figs So Special

Figs are nutrient-dense, versatile and easy to pack and transport, says LSU AgCenter nutrition expert Dr. Heli Roy.

Figs were brought to America in the early 1500s. Several types were cultivated and used for preserves or fig paste. California ranks number two in the world for fig production.

"Figs can serve as a delicious snack in the car or at the office, being a good source of fiber," Roy says, adding, "Dried figs are popular, but you can also buy fresh figs, especially at farmers’ markets or small specialty grocery stores."

The LSU AgCenter nutritionist notes that fig puree can be used as a sweetener or as a fat substitute in many recipes. You can make your own fig puree by combining 8 ounces of figs with 1/4 to 1/3 cup water in a blender. Figs can be part of any diet, since they are sodium, fat and cholesterol-free.

Figs add nutrients and minerals to your diet, without adding any fat. One-fourth cup of dried figs, or about three to five figs, provides about 5 grams of fiber (insoluble and soluble).

Roy says compared with other common fruits, figs have the highest content of minerals (potassium, iron), and their calcium content is second to oranges.

"This doesn’t mean, though, that you can eat as many figs as you want, because remember, they still add calories to your diet!" Roy points out.

Did you know that figs are considered functional foods? Functional foods are those foods that have benefits beyond the basic nutrition and may prevent disease or promote health.

Dried figs contain omega-3 and omega-6 fatty acids, which are essential amino acids. They also contain phytosterols, which inhibit the absorption of dietary cholesterol, thus decreasing the total levels of cholesterol. Figs also contain substances (benzaldehydes, coumarins) that may help prevent certain types of cancers.

Figs have a long shelf life, up to two years from the production date. They should be stored in a cool, dry place. Figs can be frozen, but, because of their high sugar content, they will not freeze solidly.

Roy offers additional ways to enjoy figs besides as a snack and add more fiber to your diet, too.

• Add chopped figs to green salads for sweetness and texture.
• Add figs instead of raisins to oatmeal, for variety.
• Combine low-fat cream cheese with finely chopped figs and use as spread for bagels.

"If you haven’t experienced yet the benefits of figs, start now and make them part of your healthy diet!" Roy says.

For additional information, please contact an extension agent in your parish LSU AgCenter office or visit the Food & Health section of the LSU AgCenter Web site.