Welcome to The Fast Diet › The official Fast forums › Food › Eating out › Is dried fruit healthy or fattening?
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11 Nov 13
Leslie is the National Director of Nutrition at BodyScience Medical
Many people think that dried fruit is loaded with calories because it’s high in sugar. Neither is true.
Per serving, most types of dried fruit have no more sugar or calories than the fresh version. And dried fruit is a good source of fibre, iron, potassium and antioxidants.
Because drying fruit removes its water content, the portion size shrinks by about three-quarters. If you dehydrate one cup of fresh apricots, you’ll get 1/4 cup of dried apricots. (1/4 cup of dried fruit is considered one food-guide serving of fruit.)
As for calories and sugar, they’re pretty much equivalent. One cup of fresh apricot halves has 74 calories and 14.5 grams of naturally occurring sugar; 1/4 cup of dried apricots halves has 78 calories and 17 g of sugar.
Of course, if you eat more than one serving (1/4 cup) of dried fruit, the calories will add up. And overeating died fruit is easy to do. It tastes great and it’s less filling than fresh fruit due to the lack of water content. If you’re watching your calorie intake, measure out 1/4 cup of dried fruit before eating. (Don’t eat right out of the package!)
Some types of dried fruit, like cranberries, are sprayed with sugar before drying, which bumps up the calories. (One cup of fresh cranberries has 4 g of sugar and 46 calories; 1/4 cup of dried sweetened cranberries has 93 calories and 20 g of sugar.) Without added sugar, dried cranberries would taste as tart as fresh cranberries.
The nutrient content is similar between fresh and dried fruit. The main difference is that the dried version is often lower in vitamin C. That’s because the vitamin deteriorates when exposed to the dry heat necessary for dehydration.
Still, dried fruit is a much more nutritious snack than junk foods like potato chips, chocolate bars and candy. And its nutrient content certainly beats out refined flour snacks such as crackers, cereal bars and pretzels.
Some dried fruit – golden raisins and apricots – are treated with sulphur dioxide before they’re dried. This preservative allows dried fruit to retain their original colour instead of darkening during the drying process. However, sulphur dioxide can trigger asthma-like reactions in some people. Organic dried fruit does not contain the chemical; it’s darker in colour and has a slightly different favour, often more like the fresh version.
Dried fruit is a healthy snack. Enjoy it in a homemade trail mix or eaten on its own.
Raisins, dried cranberries, and chopped dates, figs and apricots are also delicious added to plan yogurt, oatmeal, whole grain breakfast cereals or homemade muffins and loaves.
Dried fruit details
Apricot halves, 1/4 cup: 78 calories, 17 g sugar, 2.4 g fibre, 378 mg potassium, 0.9 mg iron
Cranberries, sweetened, 1/4 cup: 93 calories, 20 g sugar, 1.7 g fibre, 12 mg potassium, 0.2 mg iron
Date (medjool), 1 piece (24 g): 66 calories, 16 g sugar, 1.6 g fibre, 167 mg potassium, 0.2 mg iron
Figs, three pieces: 63 calories, 12 g sugar, 2.4 g fibre, 171 mg potassium, 0.5 mg iron
Raisins, 1.4 cup, not packed: 108 calories, 21.5 g sugar, 1.3 g fibre, 272 mg potassium, 0.7 mg iron
I’m not an asthmatic but I have noticed a tightening in my chest if I eat dried apricots and hard to breathe, I didn’t realise the organic ones were much safer, thank you.
Will look out for them.
It’s very scary to not know why your chest is caving in on you !!!
13 Nov 13
WOW that is scary hope it really helps
i wonder what other thing cause asthma?
oops miss that
NOT NOT NOT BELOW
oatmeal, whole grain breakfast cereals or homemade muffins and loaves.
I love dried dates. So sweet! They are a great afternoon snack. They solve that sugar craving and leave you feeling full for longer. Especially if you combine with a few almonds! Obviously on non-fast days!
I was wondering if dried pineapple is as healthy as say apricots or raisins? I like it and want to eat more but I’m aware of how sugary and sweet it can be. Is it worth it?
And any opinions on dried apple rings and those rather unattractive yet tasty dried mango slices. These two things don’t seem as sugary as the dried pineapple.
dates & nuts r good so r figs 2
as a type2diab only have ir 2x’s a month
pineapple not @ all
however if not a one
(pineapple, orange juice, oranges, tangerines, peaches, papayas, nectarines)
These contain beta cryptothanxin, which helps cells in the body communicate and may help prevent heart disease. In addition, a single orange contains 170 percent of the recommended daily vitamin C. It’s interesting to note that the skin of an orange is high in a protective fat that has been found to kill cancer cells in humans and animals, which highlights the fact that two-thirds of all drugs come from the plant world.
Eat Your Medicine: Food as Pharmacology
“(pineapple, orange juice, oranges, tangerines, peaches, papayas, nectarines)”
Some of these are highly acidic and should be consumed in moderation.
I never eat oranges anymore.
Dried fruit is lovely in your cereal. I put some in my porridge before I cook it, and it’s all lovely and soft. That way I don’t add sugar. Also I make flapjacks with lots of fruit, nuts & seeds for a snack. The sugar is a little high, but I am lowering the sugar when adding fruit, and if you only have a small piece it’s ok.
21 Sep 16
I’ve noticed that I am gaining weight by eating dried mangos that are unsweetened and unsulfured…. I’ve replaced snacking with those instead of candy …. But have gained three pounds…. Is it possible to eat too much fruit and GAIN weight ?
Dried fruit is very high in sugar. Best avoided. Try and stop the snacking too, we don’t need to do it, but the food industry are not going to make lots of money if we stop.
Have a handful of nuts instead.
100 grams of dried mango contains more than 300 calories.
Nuts are a good option but should be limited
100 grams of almonds contain 578 calories.
We don’t need to snack but the food industry have done an excellent job in convincing many of us that we’ll faint if we don’t eat every couple of hours.
The best thing you can do for yourself is to get out of the habit.If you must snack choose something with less calories such as an apple or a carrot.
I love dried fruit and I eat it regularly but in very small amounts as part of a meal eg in Bircher muesli or home made granola.
Dried fruit is not good for you. It confuses your body with respect to portion control. Fructose concentration is through the roof. Not good for self control. Have a whole piece of fruit if you want fruit. Same with juice, not good for you. All the fibre has been removed and once again portion control is out the window Might as well eat sugar. Same effect.
With due respect I have to completely disagree with wiltldnrUSA regarding dried fruit. Dried fruit masks any sense of portion control, the heightened fructose concentration makes portion self control hard, the lack of water content makes satiation difficult. I cant think of one single dietary reason why someone would choose dried fruit over a whole piece of fruit. Not one.
Dried fruit is not the same as eating sugar, and your comment is misleading. As stated in the first post on this thread, it is a source of fibre, iron, potassium and anti oxidants so it is also misleading to state that it is not good for us to eat.
You are correct. Dried fruit contains lots of micro nutrients and fibre where as sugar contains none, just fructose and glucose, essentially empty carbs. However I stand by what I said with respect to dried versus whole fruit. Give me one valid nutritional reason why one would choose dried over whole fruit. Convenience is not a valid reason. I stand by what I said with regards to portion control and satiation.
22 Sep 16
Well I’m not sure it’s strictly a valid nutritional reason, but it’s a damn good reason to choose dried fruit over raw fruit… Have you tried making Delia Smith’s classic Christmas cake with raw fruit instead of dried?! 🙂
There is room for everything in a healthy balanced diet, even sugar in moderation! I like dried fruit and nut mix, but it is in the ‘treat’ category with cake, biscuits, chocolate, etc, i.e. something I have on an occasional basis not every day.
And it’s clearly a healthier treat than biscuits or cakes!
my point exactly.
Oh, and not forgetting mincemeat too 🙂
Don’t get me wrong, of course its OK if you can exercise portion control and eat it as an occasional treat. I have the occasional piece of bread or slice of birthday cake, but Im not foolish enough to think its a healthy option. If most did exercise portion control or chose healthy options most of the time this forum would have very few members. Ok ok I’ll try and lighten up.
Dried fruit is TERRIBLE for your teeth. Ask any dentist. When my boys were little, their dentist said Chocolate over raisins.
You dentist recommended chocolate-covered raisins?! I like the sound of him 😀
Only if it’s 70% cocoa 😉
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