Do you also have a sweet tooth and like to reach for raisins, cranberries and the like? No wonder, it tastes good! But is dried fruit healthy or is it a calorie bomb?
Dried fruit is increasingly becoming a power food. Whether as a delicious chocolate substitute or as a smart topping for porridge and muesli, the sweet and dried fruits are a culinary temptation.
I like to snack on cranberries or make energy balls from dried dates. Hmmm delicious!
Time to clarify the question that you have certainly asked yourself: How healthy is dried fruit anyway? Can dried fruit keep up with its fresh counterpart?
Table of contents
What are dried fruits?
The name says it all: dried fruit (also dried fruit or baked fruit) is dried fruit. Originally, the idea of drying fruit came from the Middle East. At that time, fruit was dried so that it could be kept for longer.
Drying is probably the oldest method of preserving fruit. Ripe fruit is thoroughly cleaned, cut into small pieces if necessary and dried or dried by applying heat.
At the end of the process, the fruit contains only between 10 and 30 percent water. Compared to fresh fruit, the dried fruit has a much more intense flavor.
The removal of water and the relative increase in sugar content allow the dried fruit to be preserved far better. Increase in sugar content? We'll explain in a moment how this happens and whether dried fruit is healthy!
Typical fruits that are dried
- Grapes (raisins)
- Cranberries
- Apples
- Bananas
- Dates
- Pineapple
- Plums
- Figs
- Apricots
- Peaches
- Pears
In the supermarket, you'll find everything from natural dried fruit with no added sugar to sugared or sulfurized baked fruit.
Make apple chips yourself easily!
Is dried fruit healthy?
Yes, dried fruits contain many oxidants and provide the body with vitamins, minerals and phytochemicals. Dried fruits have a high fiber content, which makes them provide good satiety and healthy for the intestines.
Dried fruit has a lower water content than fresh fruit. This increases the concentration of all nutrients. 100 grams of dried fruit contain more nutrients than the same amount of fresh fruit.
Healthy vitamins and minerals
Dried fruit is full of healthy vitamins, minerals and secondary plant compounds. Dried apples, plums and cranberries in particular contain many valuable vitamins such as vitamin K, vitamin E and some B vitamins.
Dried fruit is therefore healthy. Particularly positive is also the high magnesium, calcium and potassium content. Experts even describe healthy dried fruit as one of the best sources of potassium.
In addition to vitamins and minerals, phytochemicals can boost your immune system, lower blood pressure and promote healthier cholesterol levels through their antioxidant effects.
Dried fruits help with digestive problems
If you have digestive problems, you are also often advised to use dried fruit. You've probably also heard that prunes work wonders for constipation?
This is because healthy dried fruit provides a lot of digestive fiber. The dried fruits are even said to have a laxative effect.
Due to the low water content, bacteria and mold also have almost no chance with dried fruit.
What is the healthiest dried fruit?
Compared to other dried fruits, apples are particularly valuable. Dried apple rings are the healthiest dried fruit because they contain the highest amount of dietary fiber and vitamin C. Thus, at 100 grams they come to 38 mg of vitamin C and 11 g of fiber.
Snack on them regularly, sprinkle them into cereal or add them to tea.
Is dried fruit better than candy?
Yes, dried fruit is healthier than candy. Dried fruit contains valuable ingredients such as minerals, phytochemicals and fiber. The same cannot be said of chocolate, gummy bears and the like.
Dried fruit is a good substitute for sweets, but the following still applies: Only eat apple rings and the like in moderation. But why only in moderation? It's because of the calories they contain - more on that in a moment.
How many dried fruits a day?
The Food and Drug Administration (FDA) and experts, as well as international guidelines, recommend eating a maximum of 40 grams of dried fruit per day. Depending on the type of fruit, that's about a handful.
Super delicious: cranberry cookies with oatmeal!
Why dried fruits can also be unhealthy
As nutritious and healthy as dried fruit is, it is unfortunately just as high in calories.
Many unloved calories and carbohydrates make the consumption of dry fruits only limited healthy. The cultivation and preservation are also crucial in assessing whether dried fruit is healthy.
Only organic and gentle cultivation makes dried fruit healthy.
Does dried fruit have more calories than fresh fruit?
Yes, baked fruit is higher in calories than fresh fruit. How many calories are in dried fruit depends on the type of fruit - but on average it's about 300 calories. Drying removes the water from the fruit, which greatly concentrates the fructose and increases the energy density.
Dried fruit usually consists of up to 50/60 percent from fructose. This also makes baked fruit taste much sweeter and more intense than fresh fruit.
And also carbohydrates supplies and the delicious dried fruit not too scarce. In fact, that's what makes dried fruit a good source of energy. But only if you don't eat too much of it.
Calories in 100 gram
| Fresh fruit | Dried fruit | |
|---|---|---|
| Apple | 52 | 331 |
| Grape | 67 | 299 |
| Fig | 75 | 284 |
| Cranberry | 46 | 308 |
Since the sweet fruits lose a lot of their weight and dimensions through drying, they tend to tempt us to eat more. The satiating effect of dried fruit is less than that of fresh fruit, as it depends strongly on the volume of the food how full we feel.
When snacking, the following applies in any case: Less is more if it is to be healthy! Out of five portions of fruit and vegetables a day, no more than one should be dried.
What do cultivation and preservation tell us about healthy dried fruit?
As with fresh fruit, the cultivation of dried fruit naturally determines whether it is healthy or unhealthy.
Natural cultivation without chemicals and pesticides is the healthiest.
Industrially produced dried fruit is often treated with sulfite containing sulfur before the drying process. This is to preserve the beautiful (bright) color of the fruit, protect against pests and additionally extend the shelf life.
The sulfite is also supposed to reduce the degradation of vitamin C. Unfortunately, vitamin C is very sensitive to heat. High temperatures during drying rapidly reduce the vitamin C content in the fruit.
In general, sulfur-containing sulfite is not directly harmful to us humans. However, if you are sensitive or allergic to sulfur, it may well cause headaches, flatulence, nausea and itching, or even trigger seizures in asthmatics.
If the dried fruit has been treated with more than 10 milligrams of sulfite per kilo, there must be a label on the packaging. You will find this indication on such fruits: E 220, E 221 or E 228.
You should eat this alkaline fruit regularly!
How to make your own dried fruit
Dried fruit is healthier than sweets and more importantly - delicious! It provides you with tasty, important vitamins and minerals.
Industrially produced dried fruits are often additionally sugared or sulfured. In addition, the fruits from the supermarket are often dried at more than 50 degrees Celsius, which unfortunately destroys many vitamins. We advise you to play it safe. Do it yourself.
We now show you how you can dry dried fruit yourself super easy and healthy.
And this is how it is done:
We have already listed above the types of fruit that you can dry. You can expand the list almost infinitely. Just choose your favorite fruit.
It is important that you dry the fruit while it is still fresh. The fruit must not touch each other during drying. You should also make sure that the slices/pieces are always cut into the same size so that the drying time does not vary.
The hot air should not accumulate under any circumstances, but should sweep over the dry goods so that the moisture can be transported away.
Healthy drying dried fruit in the dehydrator
My choice: a dehydrator. I decided to buy a dehydrator a few weeks ago and have been busy drying ever since.
You can dry fruits, vegetables and herbs with it. Most of the time you get several grids for the dehydrated food. They are smaller than baking trays, but you get a good portion on it. The device works with warm air and dries the fruit very gently.
If you want to regularly make dried fruit, spices or dried herbs in the future, you should also reach for a dehydrator.
Drying fruit in the oven
In the oven you have a nice big base for all kinds of fruits and herbs. After you have washed and cut the fruit, place it on a baking tray. Remember, nothing should touch.
Unfortunately, you often can't set the oven temperature below 50 degrees Celsius. So set the lowest level that is possible for you.
The door of the oven must be left slightly open to allow the moisture to escape.
It's best to start the oven in the evening after cooking. Making dried fruit so healthy can last all night and unfortunately consumes a lot of energy.
Super tasty: make vegetable chips yourself!
With the microwave
In your microwave, you can make especially small dry goods. It works best with herbs like mint, sage, lavender or oregano.
You just run the microwave on the highest setting for a minute and then run it on less power for a few minutes.
If the herbs crackle when you squeeze them, they are already dried.
Making dried fruit in the sun
If the sun shines a lot and intensely, you can even dry your fruit outside.
For example, hang apple rings on a string in the sun. It is important that the place is as hot as possible and also ventilated. Then your fruit dries all by itself and particularly gently.
In winter, you can dry fruit on the heater. Unfortunately, the space here is very limited. Therefore, the method is more suitable for small portions.
Put some baking paper with the fruit on the heater and wait until no more wet spots are visible.
This is how easy it is to make your own healthy dried fruit. Good luck!
Our conclusion
Dried fruit is full of important nutrients, but unfortunately it is also full of fructose. When eaten in the right amount, dried fruit is a healthy part of your diet.
It tastes super delicious, is versatile to prepare and you can even easily dry fruit yourself!
Just count out the next portion of dried fruit. Then you won't be so easily tempted to eat more than you actually wanted! That way, you can have a sweet tooth with a clear conscience.
We say, it's best to start right away and make yourself a portion of dried fruit. Delicious cranberries and banana chips are already waiting for us. Bon appetit!
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