Eating raw fruit is one of the best ways to get the daily nutrition that we need. Unfortunately, it’s not always easy to take them with us when we’re on the go, especially in instances like when you’re in a long car ride and there’s nowhere to wash your sticky hands after eating a juicy peach! Dried fruits, on the other hand, make a much easier snack for when you’re out and about. According to The National Cancer Institute, just 1/4th a cup of dried fruit has the equivalence of one serving of fruit, which makes it a healthier alternative compared to other snacks like potato chips or Cheetos.
Benefits
They Don’t Perish Quickly
One of the best benefits of dried fruit is that they don’t go bad as quickly as raw fruits do. This is because the enzymes and bacteria need moisture to start breaking down in order for a food to start rotting. And since dried fruits are created by simply dehydrating all of their water content, they naturally have a longer shelf life and don’t need any additional preservatives.
Nutrition
Thankfully, all dried fruits are free of fat, cholesterol, and sodium. And while most of the nutrients like vitamin C, calcium, and potassium are deteriorated from the dry heating process, the fruits still contain the same amount of fiber and iron.
Keep In Mind
Some Dried Fruits Are Better Than Others, and Some You Should Avoid Entirely
Avoid dried fruits that have added sugar; cranberries and cherries are naturally tart, so it’s common for manufacturers to add lots of sugar to sweeten them. Banana chips are also fried, soaking them in oil and making them super unhealthy.
The Best Ones have Fiber
If you’re wondering which dried fruits are the healthiest, go to the fruits that have the most fiber and iron, like apples. Surprisingly, apricots and plums (prunes) are actually healthier when dried, because the nutrients like fiber become concentrated.
Lots of Calories
Unfortunately, dried fruit has two to three times the calories than regular fruit. According to LifeScript, “one cup of fresh apricot halves has approximately 74 calories [while] a cup of dried apricot halves contains more than four times that amount, 313 calories.” This is because you’re eating whole fruits that have simply been shriveled down to bite-size pieces. While they may be half the size as their original state, the amount of calories have stayed the same, so watch how much you eat in order to avoid making this a heavy snack.
Not Filling So You Might Eat More
Dried fruits are less filling because you’re not getting the water that normally makes you full with raw fruits. Consequently, you’re able to eat more, stacking the calorie load and hurting your stomach.
Advantages of Organic Dried Fruit
At many health food stores, you can find a large variety of organic dried fruits. When it’s organic, they don’t use any sulfur dioxide, an unnecessary carcinogenic preservative that can cause respiratory problems, especially for those who suffer from asthma. The lack of sulfur dioxide also changes the taste and color of the fruits, making them a little darker and taste a little fresher.