Eating dried fruits is a great way to enjoy the benefits of fruits year-round. You can dry fruits using a dehydrator or by sun-drying them. However, the drying process can affect the nutrients contained in the fruit. So, is it healthy to consume dried fruits?
Health benefits of dried fruits for health
Consuming dried fruits has been a practice for thousands of years. This habit originated from the need to preserve fruits beyond their harvest season and was also used as provisions for Persian and Arab traders during their long voyages. Drying fruits is a method of preserving them so that they can be consumed when they are out of season or far from land.
There are various techniques for drying fruits:
Traditional Methods: One of the oldest techniques is sun-drying. Fruits are placed under the sun and turned regularly to ensure even drying.
Modern Methods: Today, fruits are often dried in ovens or with food dehydrators to remove the water content, resulting in fruits that are long-lasting, resistant to spoilage, and delicious.
Some benefits of consuming dried fruits include:
A good source of energy
Fresh fruits are naturally high in sugar. When fruits are dried, they become more concentrated, retaining high levels of calories and sugars, such as glucose and fructose. Dried fruits, with their high calorie content, can provide energy for daily consumption.
However, because dried fruits are sweet, calorie-dense, and easy to consume in large quantities, daily consumption should be limited to avoid excessive sugar and calorie intake.
Reducing the risk of diseases
Raisins are a popular dried fruit that is high in fiber and potassium. They also have a low glycemic index, which means they do not cause blood sugar spikes. Some benefits of eating raisins include:
- Lower blood pressure
- Control blood sugar levels
- Reduce inflammation and cholesterol
- Provide a feeling of fullness
These benefits help lower the risk of type 2 diabetes and heart disease.
Supporting pregnancy health and facilitating labor
Among various dried fruits, dates are one of the most antioxidant-rich dried fruits. They are also high in fiber, potassium, and iron. Eating dates regularly during the last weeks of pregnancy can aid in cervical dilation and reduce the need for labor induction.
Tips for consuming dried fruits
Dried fruits, like many other foods, have benefits as well as drawbacks. They are nutritious, containing antioxidants and fiber. However, they are also high in sugar and calories, which can lead to issues like diabetes if consumed in excess.
As a result, it is best to consume dried fruits in moderation and in combination with other nutritious foods. Dried fruits can be combined with nuts and seeds or sprinkled on oatmeal or yogurt to add texture and flavor.
Despite their high sugar content, dried fruits without added sugar are a healthier snack option than other processed foods. A nutritionist can provide personalized dietary guidance for your daily nutrition.
If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.
Looking for more information about nutrition, food, and other diet tips? Click here!
- Sean Edbert Lim, MBBS
Bjjarnadottir, A. (2023). Dried Fruit: Good or Bad?. Available from: https://www.healthline.com/nutrition/dried-fruit-good-or-bad
WebMD Editorial Contributor. (2022). Dried Fruit: Is It Good For You?. Available from: https://www.webmd.com/diet/dried-fruit-is-it-good-for-you
Bourgeois, C. (2024). What Are the Healthiest Dried Fruits?. Available from: https://www.health.com/dried-fruits-8416856
Asp, K. (2023). Dried vs. Fresh Fruit: Which One Is Healthier?. Available from: https://www.eatingwell.com/article/8024126/dried-vs-fresh-fruit/
