Is Dried Fruit Healthy?

dried - Is Dried Fruit Healthy?
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(IB HOME REMEDIES)- Yes, dried fruits — including dried apricots, dried cranberries, raisins, dried dates, dried figs and prunes — pack a big nutrient punch for their shrunken size.

Is Dried Fruit Healthy?

The reason is that nutrients and fiber are more concentrated when water is removed from fruit. For comparison, a half-cup of dried apricot halves has 4.7 grams of fiber, but the same amount of fresh apricot slices has 1.6 grams of fiber. Dried fruit is also a rich source of antioxidants and the B vitamin folate.
One large epidemiological study involving more than 13,000 individuals found that dried fruit eaters have better nutrient intakes — and weigh less — compared with those who don’t consume it.
However, it’s important to keep in mind that the natural sugars in dried fruit are also more concentrated, which isn’t necessarily cause for concern for the general population and may even be helpful for athletes needing quick fuel. But it can be an issue for those carefully watching their sugars, carbs or calories. For example, a cup of grapes has 23 grams of sugar and 104 calories, but a cup of raisins has 116 grams of sugar! And it has 520 calories — five times the amount!
According to US dietary guidelines, which encourage consumption of 1½ to 2 cups of fruit daily, a half-cup of dried fruit counts as one cup.
For diabetics who carefully distribute carbohydrates throughout the day, different rules apply.
“When educating clients, many dietitians and diabetes educators recommend considering 2 tablespoons of dried fruit as one serving (15 grams) of carbohydrates,” said Lori Zanini, a registered dietitian and certified diabetes educator. For example, 2 tablespoons of raisins is equivalent to 15 grams of carbs, but for the same amount of carbs, you can eat half a cup of red grapes, she explained. You could also eat half of a cantaloupe, minus a couple of bites (a half of a small cantaloupe has 18 grams of carbs).
Overall, dried fruit can be a nutritious, convenient and portable snack, especially when mixed with nuts and eaten as trail mix. But if sugars, carbs or calories are of concern, be sure to count out your portion of dried fruit, as it can be easy to mindlessly nibble on it.
Also, limit dried fruits that contain added sugars (cranberries are a frequent culprit, according to Zanini) or are coated in sugar, such as dried pineapple rings or other candied fruit. Finally, if you are sensitive to sulfites or have asthma, choose organic brands of dried fruit that do not contain sulfur dioxide, a preservative.

About lijimae2012

My grandmother was a herbalist. She taught me how to mix herbs to cure ailments. I grew up with her from the age of 15 years old. I was going to school  and at the same time returned to her shop of herbs learning different kinds of mixture of herbs and also their names. I have been involved in herbal mixture and I also used it to cure a lot of people who orthodox medicine could not cure even though a lot of people have abused herbal medicine. Selling herbal mixture, popularly called agbo, has also been a great source of income to me and my family. Why I Started This Home Remedies Blog As an educated herbalist , i have been into these work for some years now which  I have help so many peoples. One good-day  i thought about people who are not benefit from these like those outside the Nigeria or peoples who are shame  to seek for a herbalist. Then i decides to create a website so as they can contact me and i would gladly help them. I began this blog in 2017 out of a desire to share my passion for herbs and natural living with others. Above all, am a Muslim and am thankful for the daily love and grace Allah bestows me. I’m glad you’ve visited me here at my home on the web and hope you will join me as I continue down the road to healthier living and my mission to help peoples across the nation! Let’s Connect I would love to connect with you!  Feel free to subscribe to receive free regular post updates in your inbox!  Also, you can find me on facebook, twitter,

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