Is Dried Fruit Healthy?
Dried fruit is a staple in healthy diets, offering a good source of fiber, vitamins, minerals, antioxidants, and other bioactive compounds that have proven benefits for human health. When consumed in moderation, the possible benefits of dried fruit include:
- Improved digestion;
- Regulation of blood pressure;
- Reduced oxidative damage;
- Decreased risk of obesity.
However, a potential concern with dried fruit is its high concentration of energy and naturally occurring sugars, which can account for up to 65% of its content. Special care should be taken with dried fruit that has been sweetened. Excessive consumption of dried fruit can lead to weight gain and other health problems.
Dried fruit is versatile and can be used in oatmeal, porridges, smoothies, yogurts, baking, or as a healthy snack on the go when paired with nuts and chocolate.
Traditional dried fruits include apples, pears, prunes, cherries, and raisins. More exotic varieties, such as mango, pineapple, dates, or goji berries, are also becoming increasingly popular. If plain dried fruit doesn’t satisfy your taste, you can also try chocolate coated fruits.
How is the fruit dried?
Drying fruit is one of the oldest methods of preservation, allowing fruit to be enjoyed out of season. During the drying process, water (which can make up to 90% of fresh fruit's weight) is removed, concentrating antioxidants, vitamins, minerals, fiber, and natural sugars. However, some vitamin C is lost in the process. There are several methods for drying fruit:
- Sun/air drying is a traditional but slow method. Fruit can be dried this way in dry weather at temperatures above 30°C. In humid conditions, the fruit needs to be checked for mold.
- Hot air drying is a fast and widely used method. At temperatures between 40‑60°C, the fruit dries in a few hours, making it a popular option even for home use.
- Freeze‑drying is a more innovative method that preserves the maximum amount of vitamins, minerals, and other health‑promoting compounds. Freeze‑dried fruit also retains its colour and flavour.
Sulfured vs. Unsulfured Dried Fruit
Sulfites are preservatives used to extend the shelf life of dried fruit, prevent browning, and inhibit the growth of mold and bacteria. However, sulfites are a common allergen and can cause severe health issues for some individuals.
Unsulfured dried fruit tends to have a fuller and richer flavour, is typically not artificially sweetened, and contains no additional additives.