Fruits are part of the foods that cannot be missing from our diet, to the point that it is advisable to eat three servings of fruit a day . And it is that this food group offers the body many benefits thanks to its content in vitamins, minerals, water and fiber that allow them to act as powerful antioxidants and nutrients that help us preserve health.
However, the recommendation of health organizations and nutritionists is always focused on eating the fruit in its natural form, that is, free of added chemicals or ingredients and without being subjected to any process that alters its composition. In view of this, many people wonder how healthy it is to eat nuts like dried fruit . The answer to this question and much more can be found below in this eHealth article.
What is dehydrated fruit?
The dehydration process of fresh fruit that causes evaporation of water results in dehydrated fruit , which is usually smaller than natural fruit , but with a higher concentration of nutrients and, very importantly, with more calories.
Substances such as vitamin C , sulfur and sulfite are used to dehydrate the fruit , as they allow to maintain the color of the fruit and absorb the water from it. That said, the next time you go to the market and stumble upon a bag of dried apricots, dates, dried tomatoes or raisins, you already know that it is the natural fruit that has undergone a process of water absorption to result a dried fruit .
Dried fruit benefits
As we mentioned before, when dehydrating the fruit, its minerals, vitamins and fiber are further concentrated, therefore, among the main benefits of dehydrated fruit, its nutritional value stands out, which is 4 times greater than that of fresh fruit . Therefore, eating dehydrated fruit is a way to offer the body more nutrients in less food, an ideal option for those who have a nutritional deficit, but an unhealthy alternative for those who must take care of their caloric intake, such as case of people diagnosed with some type of diabetes or obesity.
One of the consequences of fiber dehydration is that the fiber content increases considerably, for example, 100 grams of fresh plum provides the body with 1.4 grams of fiber, while 100 grams of prunes provide 7.1 grams of fiber .
Eating foods rich in fiber is very beneficial for health due to the power of this substance to stimulate intestinal transit, absorb fat, fight constipation and lower glucose, cholesterol and insulin in the blood. Foods rich in fiber such as dehydrated fruit are highly recommended to stimulate proper liver function . So now you know, if your doctor has recommended you eat more fiber, a serving of prunes is an excellent option.
They are rich in antioxidants and potassium
The consumption of dehydrated fruit prevents oxidation in the body thanks to its high antioxidant content reverses the action of free radicals in the body. Consuming antioxidants is ideal for preventing premature aging and diseases such as cancer. However, dehydrated fruits offer a lower concentration of vitamin C than fresh fruit and we must emphasize that this vitamin is the one with the highest antioxidant action in the body.
Likewise, the high potassium content that dehydrated fruit acquires during the evaporation of the water helps prevent heart disease and improves altered levels of blood pressure. It has also been shown in scientific studies that the consumption of dehydrated fruit helps the metabolism of cholesterol , a substance responsible for clogging the arteries and, therefore, one of the main causes of heart attack.
Dehydrated fruit for pregnant women
During pregnancy, the woman must take care of her diet more than ever and provide herself with a large amount of vitamins and minerals to ensure the health of the fetus. The nutritional load of dehydrated fruit is an excellent option for women to obtain all the necessary amount of vitamins they require through their diet . However, and although dehydrated fruit reduces blood glucose and insulin levels, it is recommended to eat small portions of these foods , since their sugar content is much higher than that offered by fresh fruit and it should not be overlooked that Every pregnant woman is prone to gestational diabetes. Therefore, if you are pregnant, consult your doctor about the portion of dehydrated fruit that you can eat daily.
Other benefits of dried fruit
- They are rich in iron and calcium.
- They offer a high concentration of B complex vitamins and vitamin E.
- They help calm anxiety thanks to the fact that they offer an important feeling of fullness.
Does dehydrated fruit make you fat?
Currently there is a controversy about whether dehydrated fruit makes you fat or not, in fact, there are many nutritionists who contradict themselves on this dilemma. The truth is that there is a fact that cannot be ignored, dehydrated fruit contains almost twice as much sugar as fresh fruit and sugar, whether it comes from nature or is processed, is a very negative substance for the body. In our article, why is it bad to eat sugar ?, you will be able to know much more about this topic, but suffice it to mention that sugar causes obesity, diabetes, addiction and depresses the immune system.
Likewise, it is important to note that the caloric load of dehydrated fruit is much higher than that of fresh fruit , which is why it is recommended to eat only small portions of nuts to avoid a negative caloric intake. However, this does not mean that dehydrated fruit is fattening . And it is that reaching a statement of this type is almost impossible, because the effect of dehydrated fruit in a person who eats healthy and exercises will not be the same in a person who leads a sedentary life, who has obesity and feeds unbalanced.
So, does dried fruit make you fat? Depends! It depends on what you eat the rest of the day , the amount of physical activity you do, the amount of dehydrated fruit you eat, and how often you eat it. It also depends on your medical history, because if you suffer from diabetes, even though dehydrated fruit helps to normalize insulin and blood glucose, they provide twice as much sugar as fresh fruit, therefore, it should be eaten with great caution. .
Which is better: fresh fruit or dried fruit?
Answering this question is as complicated as answering whether dehydrated fruit makes you fat, because the best fruit will be the one that meets your nutritional requirements and the needs of your body. Therefore, it is best to compare the two foods so that each person can determine which is the best fit for their needs, lifestyle and medical history. That said, here are the main differences between both foods:
- Fresh fruits tend to rot in a few days while dehydrated fruits can keep for months if they are kept in a closed container . Why is this aspect relevant? On the premise that all food tends to last longer than normal when it has been subjected to industrial processes that have modified its natural composition.
- Dehydrated fruit offers a higher caloric intake in a smaller amount of food than fresh fruit . Therefore, it is likely that to satisfy hunger or anxiety, more dehydrated fruit is eaten than fresh fruit, which suggests a higher caloric load for the body. This example can help you draw a conclusion: 100 grams of dried apple is equal to 4 fresh apples.
- Dried fruits have a higher amount of antioxidants than fresh fruit , so they are excellent for combating the effect of free radicals on the oxidation of cells. Fresh fruits keep intact their concentration of vitamin C, the most powerful antioxidant in the body and absent in dehydrated fruits. The battle for which is the best antioxidant is undoubtedly won by fresh fruit.
Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.