Is it nobler to eat fresh fruit as opposed to dried fruit?
And which, pray tell, is healthier? These are the questions I will answer in
this article.
What is more appetizing than to eat a juicy fresh peach or
some luscious, just-picked berries? Unfortunately, fresh fruit may not always
be available, and dried fruit can be a nutritious substitute, especially when
travelling.
Let’s begin with the question, what is dried fruit? Dried
fruit is fruit that has had most of the water content removed, so it is a
logical choice when refrigeration is not available. The most common dried
fruits are prunes, dates, raisins, and apricots. I always bring a bag of
organic prunes when I am on the road when I know fresh fruit is unavailable.
Dried fruit is nutritious, but the downside is that it can
be very caloric. That’s because it is condensed into a small package, so you
have to be careful not to overeat dried fruit. It is also important to be aware
of the sugar in candied dried fruit like kiwi, pineapples, and banana chips. I
recommend that you always check the package for added sugar.
Now here’s the good part. Dried fruit is rich in fiber,
vitamins, and minerals. Prunes, my favorite dried fruit, are simply dried
plums. Prunes are rich in fiber, 3 grams per serving, potassium, Vitamin A and
Vitamin K. Four prunes have only 100 calories. Prunes are very filling and
should not cause rapid spikes in blood sugar. Prunes also have a natural
laxative effect because of their fiber and sorbitol content. I recommend
Sunsweet D’Noir Prunes which are preservative free.
What child has not brought a box of raisins to school as a
snack? Raisins are dried grapes. Raisins are packed with fiber, iron, and
potassium. A tiny box of raisins contains only 45 calories, and the more
traditional medium size box is only 100 calories and contains 1 gram of fiber. Mom
was right when she packed a box of raisins in your school lunch!
Dried apricots are delicious and full of potassium and
Vitamin E. However, be aware that apricots often have sulfites added as a
preservative and to prevent discoloration. Some folks are sensitive to sulfites
and may experience stomach cramps, skin rashes, and asthma attacks because of
eating sulfites. If sulfites do not bother you, you can enjoy 5 dried apricots
for about 100 calories and 4 grams of filling fiber.
Dates are delicious and a good source of fiber, iron, and
potassium. Of all the dried fruits, dates are one of the richest sources of
antioxidants. ¼ cup of dates has 130 calories and 2 grams of fiber. Again, do
watch for added sugar. Dole California chopped dates have 8 grams of added
sugar per serving!
Basically, dried fruit, without added sugar, is delicious, nutritious, and a healthy snack to add to your snacking repertoire. If you have any questions about dried fruits, please don’t hesitate to get in touch. Here’s my email: lisa@maineweightlosscoach.com
Stay healthy, _Lisa 💖
