Fig FAQs

California Dried Figs are an ideal addition to a plant based diet. The USDA’s current federal dietary guidelines recommend consumers “make half your plate fruits and vegetables,” dried figs are a perfect way to help achieve this healthy goal.

Healthful eating helps keep blood glucose, also called blood sugar, in the target range suggested by diabetes experts for good health. The diabetes food pyramid (similar to the US Food Guide Pyramid) can help you make wise food choices. It divides foods into groups, based on what they contain. In general, health professionals recommend eating more servings from the groups at the bottom of the pyramid (starches, vegetables and fruits), and less from the groups at the top. Foods from the starches, fruits, vegetables, and milk groups are highest in carbohydrate and affect your blood glucose levels the most.

How many servings from each group you should eat each day depends on how many calories you consume. A health professional can help you put together a plan that works best for your lifestyle. It will include a recommended number of servings from each of the food groups. Dried figs fall into the fruit group. Fruits provide carbohydrate, vitamins, minerals, and fiber. All fruits including fresh, dried, frozen, canned, and juices can be part of your food plan. Serving sizes vary and are important to keep in mind. For example one serving equals 1 small apple or ½ cup juice or ¼ cup dried fruit or ½ grapefruit.

For more information go to: National Diabetes Information Clearinghouse (NDIC). A service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), http://diabetes.niddk.nih.gov ; http://www.diabetes.org.

Yes. According to the US Food and Drug Administration, a fruit or vegetable, that’s low in fat, and a good source (without fortification) of at least one of the following: vitamin A, vitamin C, or dietary fiber, can make a heath claim regarding cancer. Because figs are high in dietary fiber, the following claim could be made on the package: low fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, Vitamin A, or Vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors. Figs are high in fiber. http://www.fda.gov/

It may surprise you to know that when you eat a half-cup of figs you get as much calcium as when you drink a half-cup of milk. Needed for strong bones and teeth, calcium is often lacking in diets. A 3.5 ounce (100g) serving of figs provides 133mg calcium and the same amount of low fat milk contains 142mg calcium.

No. In general, fruits do not contain gluten so they are great to include on a gluten-free diet.

The glycemic index or GI rates the effects of a food on blood sugar levels. The more significantly and more rapidly a food elevates blood glucose levels, the higher that food ranks on a scale of zero to 100.

A serving of dried figs weighing 60g, or 2 oz., has a GI value of 61, according to measurements done by the Sydney University’s Glycemic Index Research Service (Human Nutrition Unit, University of Sydney, Australia), unpublished observations, 1995-2007. These measurements were not done on California Dried Figs, and there is no data that we know of specific to California Figs.

Dried figs have a moderate ranking on the glycemic index. If you're planning meals and snacks based on the GI value of the foods you eat, you can eat dried figs without experiencing a rapid, marked increase in your blood sugar.

It might surprise you to know that ounce-for-ounce figs have more potassium than bananas or oranges, fruits often recommended as good sources of potassium. So 100g of figs provide 609mg potassium, bananas provide 257mg and oranges provide 181mg. If you look at common serving sizes, it changes a little. Four figs provide 244mg potassium, 1 banana provides 324mg, and 1 orange provides 279mg.

Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases. Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains, and some meats, poultry, and fish.

Figs are loaded with antioxidants. Recent research has shown that figs are a good source of the flavonoid quercetin, a strong antioxidant considered to be protective against cardiovascular disease and cancer. Other research has shown figs to be very high in polyphenols, another substance with strong antioxidant properties.

Figs are high in fiber and so contribute to good digestive health. Many people eat too many processed foods and foods full of added sugars and not enough fruits and vegetables and whole grain foods. Add at least 30 minutes a day of activity and that will help, too.

About 2 cups each day. For more information go to ChooseMyPlate.gov and http://www.choosemyplate.gov/foodgroups/fruits_amount_table.html

Fig are a natural source of the phytonutrient abscisic acid. Recent independent clinical research on abscisic acid intake found a beneficial effect in maintenance of normal blood carbohydrate levels.¹  Another independent human study found health conditions associated with impaired glucose tolerance correlated with lower levels of plasma abscisic acid showing the physiological significance of abscisic acid on glycemic control.²    According to the latest U.S. dietary survey, about 92% of the population might have a deficient intake of abscisic acid due to their deficient intake of fruits and vegetables such as figs.³

The “white sugar crystals” that occasionally appear on dried figs are the naturally occurring fruit sugars that have come to the surface and crystallized. This process sometimes happens in exceptionally sweet figs. These natural fruit sugars are edible and many enjoy the light, delicate crunch they add to their fig eating experience.

The natural sugar coating is easily eliminated, if desired. When the figs are to be eaten as whole figs, a light wash with warm water will dissolve the sugar. Or, the sugar can be turned into a delicate glaze by putting the figs into a warm oven at low temperature for a few minutes. When used in prepared dishes, the figs’ natural sugar crystals will dissolve in the baking or cooking process.

Here are some specific proportions and directions that might be helpful, if you want to remove the naturally occurring sugar crystals:

1. Place ½ cup figs in a microwave-safe dish.
2. Sprinkle with 1 teaspoon water.
3. Cover loosely and microwave on high for one minute.

The dark purple fig is the Mission Fig. Mission Figs are known for their distinctive sweet flavor and deep purple color. The seeds tend to be tinier than in other varieties and the skin is thinner.

The amber-colored Golden Fig is know for it sweet, slightly nutty flavor. The seeds in the Golden tend to be a little more robust and the skin a little chewier.

Valley Fig Growers products sold in retail are certified Kosher by Triangle K, Inc. All retail products also are certified Kosher for Passover by Triangle KP. Look for the Triangle K or Triangle K-P on our Orchard Choice and Sun-Maid brands.