Dried fruits are traditionally seen as a healthy alternative to candies and other sweets; however, their improper consumption can lead to an excess of calories in the diet.
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How Different Types of Dried Fruits Differ
During the drying process, almost all the water is removed from the fruits, significantly increasing the concentration of sugar and calories. This explains the energy value of dried fruits, which far exceeds that of fresh fruits. The quality and benefits of dried fruits directly depend on their processing method. The most beneficial options are considered to be natural varieties, dried without the addition of chemicals or sugar. For example, apricots, figs, and prunes, dried naturally, retain fiber, antioxidants, and minerals, although they may have a less vibrant appearance.
In contrast, fruits treated with sulfur dioxide (E220) look more appealing but can cause allergies and digestive disorders in sensitive individuals. Special attention should be paid to sweetened dried fruits—candied fruits that are soaked in syrup. They contain significantly more calories and sugar, making them unsuitable for a dietary regimen.
How to Choose Dried Fruits and Consume Them Safely
When purchasing, avoid overly shiny or soft dried fruits: this is a sign of treatment with fat or glycerin. Preference should be given to wrinkled, matte fruits of dark shades. Before consumption, dried fruits should be thoroughly rinsed in warm water to remove dust and residues of preservatives.
Dried fruits are rich in fiber, minerals, and antioxidants, positively affecting digestion and immunity; however, processed or sweetened fruits contain a lot of sugar and calories. For example, 100 grams of dried papaya contains up to 300 calories and 75 grams of carbohydrates, effectively equating it to a dessert.
It is advisable to add dried fruits to the diet cautiously. They help satisfy the need for sweetness, provide the body with energy and beneficial substances, but due to their high sugar concentration, they require moderate consumption. For health benefits, choose natural dried fruits, avoid sweetened and processed fruits, maintain moderation—and this product will become a safe and valuable alternative to traditional sweets.