ISLAMABAD: Yes, dried fruits — including dried apricots, dried cranberries, raisins, dried dates, dried figs and prunes — pack a big nutrient punch for their shrunken size. The reason is that nutrients and fiber are more concentrated when water is removed from fruit. For comparison, a half-cup of dried apricot halves has 4.7 grams of fiber, but the same amount of fresh apricot slices has 1.6 grams of fiber. Dried fruit is also a rich source of antioxidants and the B vitamin folate. One large epidemiological study involving more than 13,000 individuals found that dried fruit eaters have better nutrient intakes — and weigh less — compared with those who don’t consume it. However, it’s important to keep in mind that the natural sugars in dried fruit are also more concentrated, which isn’t necessarily cause for concern for the general population and may even be helpful for athletes needing quick fuel. But it can be an issue for those carefully watching their sugars, carbs or calories. For example, a cup of grapes has 23 grams of sugar and 104 calories, but a cup of raisins has 116 grams of sugar! And it has 520 calories — five times the amount! According to dietary guidelines, which encourage consumption of 1½ to 2 cups of fruit daily, a half-cup of dried fruit counts as one cup. For diabetics who carefully distribute carbohydrates throughout the day, different rules apply. “When educating clients, many dietitians and diabetes educators recommend considering 2 tablespoons of dried fruit as one serving (15 grams) of carbohydrates,” said Lori Zanini, a registered dietitian and certified diabetes educator. For example, two tablespoons of raisins is equivalent to 15 grams of carbs, but for the same amount of carbs, you can eat half a cup of red grapes, she explained. You could also eat half of a cantaloupe, minus a couple of bites (a half of a small cantaloupe has 18 grams of carbs). Painkillers: The use of potentially addictive painkillers across England has doubled in the last 15 years, according to a report by leading public health experts. Researchers found one in 20 people was being prescribed opioid painkillers, such as codeine and tramadol. They also found that drugs were being prescribed for longer periods of time. Experts say long-term use leads to a risk of addiction while the benefits become greatly reduced. Research in just a handful of GP practices where he lives in Scunthorpe alone identified more than 100 people dependent on painkillers. But responsibility for helping them falls between the NHS and local councils, and schemes like the one James is on are rare. The data comes from a wider study of 50,000 NHS patients in England by the Public Health Research Consortium. It looked at those who had been prescribed at least one of four types of potentially addictive drugs – known as Dependence Forming Medicines – between 2000 and 2015. The biggest single group of drugs were opioid painkillers which can help relieve pain for cancer patients or those with short-term needs. The data shows more people are being prescribed these powerful medicines. In 2015, 5% of patients were receiving regular prescriptions, double the rate when compared with 2000. Neil Smith, research director at the National Centre for Social Research, said: “This report highlights that a balance needs to be struck between avoiding prescribing that might lead to dependence or other harms and ensuring proper access to medicines to relieve suffering and treat disorders. Trends in the extent and duration of opioid prescribing need close and ongoing monitoring.” Doctors say that for short-term use, opioid painkillers, such a tramadol, codeine or morphine can be very effective. But when used over a longer period of time the body develops a tolerance and so that effectiveness declines. They also come with side-effects including headaches, nausea and constipation as well as being potentially highly addictive. Experts warn that no-one should stop their medication before seeking the advice of their doctor. But Dr Cathy Stannard, a specialist in pain management, says it is clear that patients using opioid drugs for a long time are often getting little benefit, but suffer all the side-effects. “I am not suggesting somebody who is benefiting has their drugs removed. But out of a population who are taking these drugs, the majority are not benefiting and they should be supported to come off these medicines.” Published in Daily Times, September 10th 2017.