Is Dried Fruit Beneficial or Harmful?
Dried Fruit: Good or Bad?
Dried fruit can enhance your fiber and nutrient consumption and provide your body with significant levels of antioxidants. However, it is also a high-carb option that is packed with sugar and calories, which can lead to issues if you eat excessively.
There is a lot of conflicting information about dried fruit. Some sources suggest it is a nutritious, healthy snack, while others argue it is no different from candy. This article provides a comprehensive overview of dried fruit and its impact on your health
What Exactly is Dried Fruit?
Dry fruit is fruit that has been dehydrated to remove most of its water content. During this process, the fruit reduces in size, resulting in a compact and energy-dense dried fruit. Common types include raisins, dates, figs, and apricots. Other varieties, such as candied mangoes, pineapples, bananas, and apples, are also available. We can store them much longer than fresh fruit and serves as a convenient snack, especially during travel when refrigeration is not an option.
Dried Fruits are Rich in Fiber and Antioxidants
Dried fruits have highly nutrient contents. A single piece of dried fruit provides a similar amount of nutrients as the fresh fruit but in a more concentrated form. In terms of weight, They can have up to 3.5 times the amount of fiber, vitamins, and minerals compared to fresh fruit.
Hence, a single serving can supply a significant portion of the daily recommended intake of various vitamins and minerals, including folate.
Nevertheless, there are a few exceptions. For instance, the vitamin C content decreases considerably during the drying process.
They typically has high fiber content and serves as an excellent source of antioxidants, particularly polyphenols.
Nevertheless, there are a few exceptions. For instance, the vitamin C content decreases considerably during the drying process.
They typically has high fiber content and serves as an excellent source of antioxidants, particularly polyphenols.
Impact of Dried Fruit on Health
Numerous studies indicate that individuals who consume dried fruit typically have a lower weight and consume more nutrients than those who do not. However, since these studies were observational, they cannot establish a direct cause-and-effect relationship between dried fruit consumption and these benefits. Dried fruit is also rich in various plant compounds, including potent antioxidants.
Consumption of Raisins Linked to Lower Disease Risk
Raisins are rich in fiber, potassium, and various beneficial plant compounds. They have a glycemic index that ranges from low to medium and a low insulin index. They are unlikely to cause significant increases in blood sugar or insulin levels following meals.
Research indicates that consuming raisins may result in the reduction of blood pressure, improved blood sugar regulation, decreased levels of inflammatory markers and blood cholesterol, and an enhanced sense of fullness.
These factors collectively help lower the risk of developing type 2 diabetes and heart disease.
Benefits of Dates for Pregnancy and Protect Against Diseases
Dates are highly sweet and packed with fiber, potassium, iron, and various plant compounds. They are among the most antioxidant-rich dried fruits, helping to minimize oxidative damage in the body. Their low glycemic index indicates that consuming dates is unlikely to lead to significant increases in blood sugar levels.
Research has explored the effects of consuming dates on pregnant women and labor. Consuming dates regularly in the final weeks of pregnancy may aid in cervical dilation and reduce the requirement for induced labor.
In a study, women were instructed to consume dates in the final weeks of pregnancy. Results showed that only 4% of the women who consumed dates needed induced labor, in contrast to 21% of those who did not eat dates.
Dates have demonstrated potential benefits in addressing male infertility in animal and laboratory studies, but there is currently a lack of human research on this topic.
Natural Sugars and Calories of Dried Fruit
The dehydration process of dried fruit results in the concentration of sugar and calories in a smaller package. For this reason, dried fruit is high in calories and sugar, including glucose and fructose.
Approximately 22-51% of the sugar in raisins is fructose, which can have adverse health effects if consumed in large amounts. This can lead to increased risks of weight gain, type 2 diabetes, and heart disease. A single ounce of raisins contains 84 calories, primarily from sugar. Due to their sweetness and high calorie content, it is easy to overeat dried fruits like raisins, resulting in excessive sugar and calorie consumption.
Steer Clear of Dried Fruit with Extra Sugar (Candied Fruit)
Some dried fruits are made sweeter and more attractive by being coated with additional sugar or syrup before drying. These sweetened dried fruits are known as "candied" fruit. The consumption of added sugar has been linked to various health risks such as obesity, heart disease, and cancer. It is crucial to carefully read the ingredients and nutritional facts on the packaging to avoid dried fruits containing added sugar.
Dried Fruit may Sometimes be Contaminated with Fungi and Toxins
Certain manufacturers include sulfites as preservatives in their dried fruit. it enhances its visual appeal by maintaining its color and preventing spoilage. This practice is particularly common with vibrant fruits like apricots and raisins. Individuals with sulfite sensitivities may encounter symptoms like stomach discomfort, skin issues, and asthma attacks upon consumption. Opting for dried fruit in shades of brown or gray instead of brightly colored varieties can help avoid sulfites. Improper storage and handling of dried fruit can also lead to contamination with fungi, aflatoxins, and other harmful substances.
Conclusion
Similar to many other food items, dried fruit comes with both positive and negative aspects. They can enhance your fiber and nutrient intake and provide your body with significant levels of antioxidants. They are also rich in sugar and calories, potentially leading to issues when consumed excessively. Therefore, it is advisable to enjoy dried fruit in moderation, ideally in combination with other wholesome foods. Rather than consuming them by the handful, it is important to be mindful of portion sizes to avoid excessive calorie intake from dried fruit. Additionally, their high carbohydrate content makes them unsuitable for those following a low-carb diet. Despite not being flawless, dried fruit remains a healthier and more nutritious snack option compared to chips or other processed junk foods.