Many people grow up snacking on raisins handed to them by their moms as a healthy option over sugary snacks. Raisins and other dried fruits are sweet and chewy, making for a suitable substitute to candy. If you have ever questioned the nutritional value of these sweet snacks, you are soon to be relieved.
How Dry Fruit is Made
Dried fruit is made by removing the water content of the fruit. This can be done in food dehydrators, tunnel driers, or naturally in the sun. Removing moisture from foods extends its shelf life significantly and also adds to the convenience of portability. Made in Nature points out that some companies that dry fruit may add sulfur as a preservative as it prevents browning. The added sulfur is harmless to most except for those with sulfur allergies. If this is a concern,; check labels before purchasing.
Advantages of Removing Moisture
Not only does removing moisture from fruit extend its shelf life, but it also concentrates nutrients. Concentrating nutrients allows you to get the same nutrition from dried fruit in half the serving size as whole fruit. According to the USDA, eating 1/2 cup of dried fruit is the equivalent of eating 1 cup of fresh fruit, meeting 1/2 to 3/4 of your daily recommended intake.
Carbohydrates
Drying fruits also concentrates the carbohydrate content significantly. Even when no additional sugar is added, a serving of dried fruit could have more than twice as many carbohydrates as fresh fruit. For example,1 cup of fresh apricot halves has 17 g of carbohydrates, 14 g of which are sugar and 3 g of fiber. In contrast, 1 cup of dried apricots has 81 g of carbohydrates, 70 g of which are sugar, and 9.5 g of fiber. Fiber content is often higher in dried fruits, which helps slow down the absorption of carbohydrates.
Vitamins and Minerals
Vitamin and mineral content of dried fruit varies depending on what kind of fruit it is. However, compared to fresh fruits, vitamin and mineral content is often higher. For example, dried apricots are a rich source of vitamin A, containing approximately 33 percent more of this vitamin per cup than fresh apricots. Compared to fresh apricots, dried apricots also have more than twice as much calcium, phosphorous, potassium, and are especially a good source of iron, copper, and manganese. However, most vitamin C is lost in the drying process and, therefore, fresh apricots are a richer source of vitamin C.
Conclusions
Dried fruits are convenient and versatile. They are good sources of fiber, antioxidants, and many minerals. They are high in calories and carbohydrates, but they are nutrient-dense calories. Dried fruits provide a natural burst of energy, and in moderation, dried fruits fit into any healthy and balanced diet.
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