Some people think that dried fruit belongs to the group of nutritious, healthy snacks, while others think that dried fruit is no better than candy.
1. What is dried fruit?
Dried fruit has had almost all of its water content removed through drying methods. The fruit shrinks during the drying process, leaving a small, energy-rich dried fruit. Raisins are ranked among the most popular dried fruits, followed by dates, prunes, figs and apricots.
Other dried fruits such as: Mango, pineapple, cranberry , banana and apple… can be processed in the form of sugar-coated candies.
The shelf life of dried fruit is longer than that of fresh fruit and is considered a handy snack, especially during long trips without a refrigerator to preserve and store.
2. Dried fruits are rich in micronutrients, fiber and antioxidants
Dried fruit has high nutritional value. A portion in dried fruit contains the same amount of nutrients as fresh fruit, but when the fruit is concentrated in a much smaller package. Calculated by weight, dried fruit contains 3.5 times more fiber , vitamins and minerals than fresh fruit. Therefore, in the diet using dried fruit can provide the body with a large percentage of the recommended daily vitamin and mineral content, such as: Folate . However, there are some exceptions for other nutritional components. such as: Vitamin C content is significantly reduced when the fruit is dried.
In general, dried fruit contains a lot of fiber and is an excellent source of antioxidants for the body, especially polyphenols. Polyphenol antioxidants are known to be associated with health benefits such as: improved blood flow, better digestive health, reduced oxidative damage while also reducing the risk of many diseases.
3. Health effects of dried fruit
Is it good to eat dried fruit ? Several studies investigating the benefits of dried fruit have shown that people who eat dried fruit tend to weigh less and absorb more nutrients than those who don’t eat dried fruit in the morning. Ration. However, these studies are observational, so cannot prove that dried fruit improves weight status.
Dried fruit also provides quite a few plant compounds, including powerful antioxidants.
4. Raisins may help reduce the risk of certain diseases
The nutritional profile of raisins is high in fiber, potassium, and various health-promoting plant compounds. Raisins also have low to moderate glycemic index and low insulin values. So raisins will not cause a spike in blood sugar or insulin levels after a meal. The effect of dried raisins:
- Lower blood pressure
- Improves blood sugar control
- Reduces inflammatory markers in the body while lowering blood cholesterol levels
- Leads to increased satiety
All of these factors will contribute to a lower risk of developing type 2 diabetes and heart disease .
5. Dried fruit is high in natural sugars and calories
Dried fruit or detox dried fruit tend to contain significant amounts of natural sugars. Because the water in fresh fruit has been removed from dried fruit, then all the sugar and calories are concentrated in a much smaller package. Therefore, dried fruit is rich in calories and sugar, including: Glucose and fructose. Natural sugar content in dried fruit:
- Raisins: 59%.
- Days: 64–66%.
- Dried plums: 38%.
- Apricots: 53%.
About 22–51% of the sugar in dried fruit is fructose. High levels of fructose can have negative health effects, including an increased risk of weight gain, type 2 diabetes, and heart disease.
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Address: 20/5 Dinh Bo Linh, Binh Thanh, Ho Chi Minh.
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One reply on “Dried fruit: Good or bad?“
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