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What are the benefits of dried fruit?
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Is dried fruit better than fresh?
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Studies suggest that certain dried fruits may help fight cancer, cholesterol and insomnia. Daily dried apple consumption may promote cardiovascular health, and raisins are associated with a lower risk of premature birth and increased satiety levels in children, which could help with weight management .
Five Different Fruits. Green Mango. nature's sour gummy. View. Pearl Guava. floral, spring notes. View. Golden Diamond Pineapple. tart, sweet, aromatic. View. Irwin Mango. deeply sweet & warm. View. Wax Apple. chewy, herbaceous. View. browse.
- Overview
- What is Dried Fruit?
- Dried Fruit is Loaded With Micronutrients, Fiber and Antioxidants
- Health Effects of Dried Fruit
- Raisins May Reduce the Risk of Certain Diseases
- Prunes are Natural Laxatives and May Help Fight Diseases
- Dates May Benefit Pregnancy and Help Prevent Several Diseases
- Dried Fruit is High in Natural Sugar and Calories
- Avoid Dried Fruit with Added Sugar (Candied Fruit)
- Dried Fruit May Also Contain Sulfites, and May be Contaminated With Fungi and Toxins
Dried fruit can boost your fiber and nutrient intake and supply your body with large amounts of antioxidants. But it’s also a high carb food, containing sugar and many calories and can cause problems if you eat too much.
Information about dried fruit is very conflicting.
Some say it is a nutritious, healthy snack, while others claim it is no better than candy.
This is a detailed article about dried fruit and how it can affect your health.
Dried fruit is fruit that has had almost all of the water content removed through drying methods.
The fruit shrinks during this process, leaving a small, energy-dense dried fruit.
Raisins are the most common type, followed by dates, prunes, figs and apricots.
Other varieties of dried fruit are also available, sometimes in candied form (sugar coated). These include mangoes, pineapples, cranberries, bananas and apples.
Dried fruit can be preserved for much longer than fresh fruit and can be a handy snack, particularly on long trips where refrigeration is not available.
Bottom line:
Dried fruit is highly nutritious.
One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package.
By weight, dried fruit contains up to 3.5 times the fiber, vitamins and minerals of fresh fruit.
Therefore, one serving can provide a large percentage of the daily recommended intake of many vitamins and minerals, such as folate (1).
However, there are some exceptions. For example, the vitamin C content is significantly reduced when the fruit is dried (2).
Dried fruit generally contains a lot of fiber and is a great source of antioxidants, especially polyphenols (3).
Several studies have shown that people who eat dried fruit tend to weigh less and ingest more nutrients, compared to individuals not eating dried fruit (5, 6, 7).
However, these studies were observational in nature, so they can not prove that the dried fruit caused the improvements.
Dried fruit is also a good source of many plant compounds, including powerful antioxidants (8, 9, 10, 11).
Bottom line:
Raisins are dried grapes.
They are packed with fiber, potassium and various health-promoting plant compounds.
They have a low to medium glycemic index value, and a low insulin index (12, 13).
This means that raisins should not cause major spikes in blood sugar or insulin levels after meals.
Studies show that eating raisins may (12, 14, 15, 16, 17):
•Lower blood pressure.
Prunes are dried plums.
They are highly nutritious, being rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K.
They are known for their natural laxative effects.
This is caused by their high content of fiber and a sugar alcohol called sorbitol, which is found naturally in some fruit.
Eating prunes has been shown to help improve stool frequency and consistency. Prunes are considered to be even more effective at relieving constipation than psyllium, which is another common remedy (18).
As a great source of antioxidants, prunes may inhibit the oxidation of LDL cholesterol and help prevent heart disease and cancer (19, 20).
Dates are incredibly sweet. They are a great source of fiber, potassium, iron and several plant compounds.
Of all the dried fruit, they are one of the richest sources of antioxidants, contributing to reduced oxidative damage in the body (3, 22).
Dates have a low glycemic index, which means that eating them should not cause major spikes in blood sugar levels (23).
Date consumption has also been studied in relation to pregnant women and labor.
Eating dates regularly during the last few weeks of pregnancy may help facilitate cervical dilation, as well as decrease the need for induced labor (24).
One study had women eat dates during the last few weeks of pregnancy. Only 4% of the date-eating women required induced labor, compared to 21% of those who did not consume dates (25).
Fruit tend to contain significant amounts of natural sugars.
Because the water has been removed from dried fruit, this concentrates all the sugar and calories in a much smaller package.
For this reason, dried fruit is very high in calories and sugar, including both glucose and fructose.
Below are some examples of the natural sugar content of dried fruit (26).
•Raisins: 59%.
•Dates: 64–66%.
To make some dried fruit even more sweet and appealing, they are coated with added sugar or syrup before being dried.
Dried fruit with added sugar are also referred to as “candied” fruit.
Added sugar has repeatedly been shown to have harmful effects on health, increasing the risk of obesity, heart disease and even cancer (28, 29).
To avoid dried fruit that contains added sugar, it is very important to read the ingredients and nutrition information found on the package.
Bottom line:
Some fruit is coated with sugar or syrup before being dried. Always read the package when purchasing dried fruit and avoid brands that contain added sugar.
Some producers add preservatives called sulfites to their dried fruit.
This makes the dried fruit look more appealing, because it preserves the fruit and prevents discoloration.
This applies mainly to brightly colored fruits, such as apricots and raisins.
Some individuals may be sensitive to sulfites, and may experience stomach cramps, skin rashes and asthma attacks after ingesting them (30, 31). To avoid sulfites, choose dried fruit that is brown or grayish rather than brightly colored (32).
Dried fruit that is improperly stored and handled may also be contaminated with fungi, aflatoxins and other toxic compounds (33, 34, 35).
Bottom line:
2023年5月22日 · There are many types of dried fruit, a form of fruit that has had its water content removed. Dried fruit has some benefits and downsides compared to fresh fruit, and it provides a more concentrated source of nutrients (and calories). However, how do all the different varieties compare nutritionally?
2024年1月15日 · What Are the Healthiest Dried Fruits? By. Chelsea Rae Bourgeois, RDN, LD. Published on January 15, 2024. Medically reviewed by. Simone Harounian, MS. Wirestock / Getty Images. Fruits are an...
Dried fruit is fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators.
