Dried fruit can be a sensible choice whether you are health-conscious, dieting or just looking for something to eat that is portable, nutritious and delicious. There are a few drawbacks when you compare dried fruits with fresh fruits, such as increased calories, but there are times when carrying fresh fruit with you is just not practical. Dried fruits are an alternative worth considering in just about anyone's diet.
History
Dried fruits first came about as a method for preserving fruit and keeping it from spoiling too soon; this was before artificial flavors, colors, preservatives and chemicals were introduced into food production. Many fruits ripen quickly, once pulled from their natural growing state, and the stage of being perfectly ripe is far too short. Drying fruit was a simple, efficient and healthy alternative which gave the food a much longer shelf life -- whether the shelf was in the old general store or in your own home.
Types
According to the Seattle Times, the three most common methods used for drying fruit are the sun, an oven or an electric dehydrator, the latter of which is a relatively new process. All of these methods draw out the natural moisture and water in the fresh fruit, accounting for 75 percent of the original moisture being lost, leaving 25 percent to keep the dried fruit chewy and pliable. There is also a freeze-dried method, which leaves only 6 percent of the natural moisture found in the raw fruit.
Benefits
A group of researchers from the Chemistry Department at the University of Scranton in Pennsylvania, lead by Joe A. Vinson, Ph.D., reported in the "Journal of the American College of Nutrition" that they had studied the nutritional value of dried fruits and concluded that "dried plums and figs have the highest nutrient scores and superior quality antioxidants." Their final recommendation: "Dried fruits should be a greater part of the diet as they are dense in phenol antioxidants and nutrients, most notably fiber."
Antioxidants are powerful in the preservation of healthy cells, and dried fruits have antioxidants in abundance. The journal also found that dried dates have the highest concentration of polyphenols. Rich in antioxidant properties, polyphenols may help prevent degenerative diseases, especially cardiovascular diseases and cancers.
Considerations
In looking at the nutritional value of dried fruits, it may be advantageous to compare it to its source: natural, fresh fruit. In an article published in the New York Times, Christina Stark, a nutritionist at Cornell University, points out that when water is taken from the fruit, it concentrates the nutrients and calories. This is important to consider if you are using dried fruit as a snack in a diet where you are trying to lose weight, versus if you are hiking and need the higher concentration of calories plus the convenience of easy storage and carrying that dried fruit offers. This is why you may see dried fruit often in trail mixes and nutrition bars.
Effects
For weight control, fresh fruit may be the better option. You will be able to eat a larger volume of fresh fruit than dried and take in less calories. This can add to the sense of feeling satiated, or being satisfied. Since water is removed in the drying process, dried fruit is less filling. Dried fruit becomes sweeter as it is more concentrated and it would be easier to overeat. Many producers will add sugar as well and of course this adds to the calorie content. As for fruit juices, they offer little or no fiber, while dried fruits such as raisins, prunes, figs and dates are high in fiber and known for their ability to keep bowels regular.
Examples
When comparing dried fruit with fresh for example, one cup of sweetened, dried blueberries has 600 calories, whereas one cup of fresh is only 84 calories. A raw, medium apple contains 72 calories and 3.3 g of fiber vs. 25 slices of dried apple, which contain 110 calories and 3 g of fiber. Twenty-two banana chips contain 147 calories and 2.2 g of fiber, while one medium fresh banana is 105 calories and 3.1 g of fiber.
Though dried fruits are rich in other antioxidants, vitamin C is destroyed by heat used in the drying process.
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