Pros and Cons of Dried Fruit

Learn the pros and cons of dried fruit so you can make smart choices and decide which fruits you want to dehydrate at home! Dried fruit provides nutrients but too much can be unhealthy (like too much of anything).

Raisins and apricots are the usual go-to goodies when we want a bite of fruity sweetness but I want to help you understand why dried fruit might seem deceptively sugary but how it still holds its place in a balanced diet. Operative word: balanced.

Frequently Asked Questions:

What is Dried Fruit?

Dried fruit is simply fruit that has been dehydrated either by natural methods, i.e. "the sun," or mechanical methods, i.e. "a food dehydrator," (see the Nesco and Excalibur brands that I use).

When you dehydrate fruit, the water evaporates and it leaves behind a nutrient-dense version of the fruit. That makes sense, right?

So, ounce per ounce of fresh fruit versus dried fruit - "dried" will outweigh the "fresh" in sugar content. Keep that in mind.

Dehydrating fruit does not remove the sugar; only the water!

The Good Stuff (Antioxidants) in Dried Fruit

Dried fruit is pretty darned sweet as we all know, but that doesn't stop it from packing a nutritional punch when it's included in a balanced diet.

Good Antioxidants (aka Polyphenols)

There are several types of polyphenols including flavonoids, phenolic acids, lignans, and stilbenes, each with their own set of health properties.

The polyphenols (antioxidants) in dried fruits can help fight against harmful free radicals in the body and work wonders in lowering inflammation in our bodies.

The fiber in dates and prunes famously help us "go number two," assists our digestion, and lowers our risk of disease - all due to the antioxidants they contain.

Dried Fruit vs. Candied Fruit

Many people have asked me if dried fruit is the same as candied fruit. Nope. Even though both types of fruit have been dehydrated, dried fruit is 'naturally' sweet.

Candied fruit is soaked in a sugary syrup before dehydrating! Beware! (My dad used to love candied oranges...)

Obviously, the candied variety has tons more sugar and boosts the calorie count which is important to note if you're on a calorie-counted/restricted diet.

The Pros and Cons of Dried Fruit Consumption

Dried Fruit Tips for Diabetics

While we've covered a lot of the pros and cons of dried fruit - here are a few more tips for diabetics and (pre-diabetics) to ponder:

• Unsweetened dried fruits are best, as they have no added sugars. Look for no sugar added, no artificial sweeteners or preservatives when buying store-bought dried fruit.
• Some of the lowest sugar (dried fruits) are cherries, cranberries, unsweetened apples, and pears. A 1⁄4 cup serving has around 15-20 grams of carbohydrates.
• Stick to smaller portions: 1-2 tablespoons per serving of dried fruit, paired with a protein or a healthy fat, helps control blood sugar level spikes.
• Avoid dried fruits with added sugars such as sweetened cranberries, mangoes, pineapples, and bananas. Sadly, these contain a much higher amount of carbs and sugar.
• Mind your GI - fruits like dates, raisins, and figs are higher on the glycemic index and will affect your blood sugar levels more.
• Stay well-hydrated when eating dried fruit to prevent sugar spikes. The dehydration process of drying fruit concentrates natural sugars.
• Dehydrate your own fruit: grapes, apples, bananas, and more here.
  

Here's How to Check Your Blood Glucose Level:

Pay attention to your portion sizes. If you're not sure, consult a registered dietician who can help identify the best portion sizes and options for you.

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Wrapping Up The Pros and Cons of Dried Fruit:

Eating dried fruit "every now and then" certainly isn't harmful, sugar-wise. But for those with diabetes, be extra careful with the quantity you consume.

To keep a healthy balance, try making trail mix with our recipe below!

Stir in some mixed nuts (for protein) with your dried fruit (cut up the bigger pieces of apricots, for instance) and there you go. Remember, the protein from the nuts will help balance out the sugar in the fruit.

Other dried fruits that are perfect for a trail-mix blend are raisins and dates.

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