Busting the myth : dry fruits have excess sugar

Dry fruits are favoured by people for many reasons. Fresh and dry fruits contain many similar health benefits but differ in the levels of sugar, mineral and vitamin content. Both fresh and dry fruits provide us with vitamins, fibre and antioxidants which are advantageous for our health. Both dry and fresh fruits are nutritious. However, some myths need to be busted regarding the consumption of dry fruits.

Are Dry Fruits Nutritious?

Most experts agree that dry fruits are healthy and nutritious. However, the evil lies in the manner of consumption. Dry fruits are shrunken in size and lack the water content. So, the level of sugar becomes concentrated within the smaller sized dry fruits. Also, due to the smaller serving volume, it becomes quite easy and tempting to overeat dry fruits.

Dry fruits bought from stores are often loaded with added sugars, oils and preservatives which increase the risks of high sugar intake and obesity. So, it is best to avoid dry fruits containing oils and added sugars.

Dry fruits also have an advantage over the fresh ones. Studies have revealed that certain dry fruits including prunes and figs contain superior quality and higher quantity of antioxidants. Dry fruits without preservatives and added sugar should be selected for getting the best health benefits. Dry fruits are also rich sources of fibre and minerals.

The Healthy Way to Eat Dry Fruits

While comparing fresh and dry fruit, it is better to use regular serving sizes. A single serving of dry fruit should be almost equivalent to 1/4 cup and a single serving of fresh fruit should be 1 cup. If this standard serving size is maintained, then the fresh and dry fruit would contain similar quantities of sugar and calories. For example, consider 1/4 cup of dry peaches approximately equivalent for 1 cup of fresh peaches.

For people who are interested in losing weight, fresh fruit is preferable since it offers more quantity and more water. Thus, fresh fruits help the stomach to stay full for longer.

Dry fruits are healthy but we need to plan our diet. We should always remember that dry fruits are small packages of concentrated sugar. So, it is wise not to think of them as meal replacements.

You can eat these as delicious treats or in desserts and delicious dishes. There are several exotic and easy recipes that use dry fruits as ingredients. Stews, desserts, salads, porridge, and many other delicious dishes utilize dry fruits as ingredients.

Dry apricots, apples, prunes, pumpkin seeds, figs, currants, and cranberries are quite healthy. Nutritious dry fruits such as cashew, walnuts, almonds and more last long and can be easily carried around as healthy snacks.