Be sure to: Watch your portion sizes, especially with dried fruit. But keep in mind, dried fruits are higher in calories because they are more concentrated once the water has been removed. Some people see fruit as mainly a source of sugar, and every day we seem to see another headline screaming that eating too much of the sweet stuff is bad news for our health and waistlines. Dried fruits are becoming more and more popular because they are easier to eat than actual fruit, but also provide the same health benefits that regular fruit does. These are the fruits you should and shouldn't be eating. Health Effects of Dried Fruit Several studies have shown that people who eat dried fruit tend to weigh less and ingest more nutrients, compared to individuals not eating dried fruit. Improves diet. Sulfur dioxide is one type of sulfite, a … Using the Healthy Eating Index 2015 as a reference, the researchers concluded that the group consuming dried fruit had overall higher-quality diets compared to subjects who did not eat dried fruit. There is less information on the side effects of dried apricots. Because of this, a standard serving size for raisins is one-fourth cup. Even if you’re eating fresh fruit, it’s good to be aware of the sugar content. Dried fruit is healthy snack option, but since the portion sizes are smaller, it's easy to overdo it. Dried fruit doesn't spoil as quickly and is an easy snack to pack, especially for activities like hiking! The takeaway: Eat your fruit fresh, and save the dried stuff for special occasions. Dried fruit eaters also had lower mean body mass indexes, waist circumferences, and systolic blood pressures than those who did not eat dried fruit. Unlike regular fruit, dried fruit often has added preservatives used to extend its shelf-life and last longer, which is an ideal characteristic when it comes to snacks. dried fruit in a market. It is made from organic fruits like apples and pears, vegetables like spinach and kales and nutritious grains like quinoa, chia, and amaranth, which are rich in proteins, fiber, iron, vitamins, and other nutrients. Fresh fruit is loaded with rich nutrition that gets depleted when dried out. Healthy Ways to Eat Fruit. Shutterstock. When it comes to dried fruits, half a cup of them counts as a cup of fruit . How dried fruits are made. Small steps can make a big difference in your blood sugar levels. Because of this, when you eat dried fruit, you may be taking in significantly more calories than if you reach for whole fruit instead. Before swearing off the fruit section of the grocery store for good, take note that only a few are high glycemic: "It's important to consume a variety of fruits and vegetables for optimal health, but some fruits are dense with sugar and lack fiber," says Paula Simpson, RNCP. This dried veggie and fruit snack are specially developed for crawling babies which is very easy to chew and swallow and even fulfill their nutritional requirements. These fruits can be purchased fresh, canned, frozen, or dried. Another is frozen fruit—just make sure you’re choosing a brand that doesn’t add extra sugar. Dried fruit retains the fiber, vitamins, and minerals of the whole fruit, and though you shouldn’t eat too much of it, dried fruit is better for your blood sugar than even some of the “healthiest” liquid sweeteners out there. Most ordinary diets underestimate the value of dried fruits for weight loss because of their high calorie input. Previous observational studies have found that eating dried fruit is associated with health benefits. Some of the commonly eaten dried fruits are raisins, dates, figs, apricots, prunes, kiwi, papaya and sweet lime. Jeno Szabo/Pixabay Only about 24% of females and 14% of males in the U.S. eat the recommended daily amount of fruit, according to the National Cancer Institute. "So, when incorporating dried fruits, pay attention to calories and be sure to substitute out calories from low-nutrient foods for dried fruits to get the greatest benefit of eating dried fruits." The first is sticking to eating fresh fruit. Not all fruit is created equal. One healthy alternative to refined sugar is eating dried fruits as a snack. When you eat dried fruit that contains added sugar, the potential for an addictive overeating response increases. Fortunately, dried apricots deliver the same nutrients, and people who eat about a ⅛ cup of dried fruit (that's just 2 Tbsp.) Top 9 Best Dried Fruits for Weight Loss. I rarely eat three fresh apricots or 30 grapes in the course of a few hours, but I frequently consume more than three dried apricots and 30 raisins in a few hours. "If you find you are eating large portions of dried fruit, try combining it with other foods that are high in volume and low in calories, such as added on top of a salad or incorporated into a homemade trail mix made with air-popped popcorn and nuts," suggests Palinski-Wade. Most Beneficial Dried Fruits for Weight Loss However, their benefits are obvious: they are nutritious and can keep you full for a long time. Mulberries are the best-dried fruits, especially when it comes to acting as a source of vitamin C. Just a cup of these great fruits will supply you with over 130 percent of the vitamin C you need on a daily basis. “Dried fruits may also aid in colon health due to their prebiotic fiber compounds which feed healthy bacteria that maintains digestive health,” says Hartung. Eating fruit is associated with improved health and provides many of the essential minerals, vitamins, phytonutrients and fiber that you need every day. However, these studies were observational in nature, so they can not prove that the dried fruit caused the improvements. Nutrients commonly found in dried fruit include vitamin A, vitamin K, polyphenols, and, of course, fiber.The fiber count in dried fruit is particularly high, especially when the dried fruit bars include dates (which can help pregnancy and prevent several diseases). Sulfur dioxide might not sound good enough to eat, but this food preservative does make its way into a number of edibles, including dried fruits such as raisins, dried apricots and prunes. Among all, there are 9 dried fruits that work best. Weight Gain. Though dried fruit is a natural source of fructose, it’s also packed with fiber, B vitamins, and potassium. Eating fruit in moderation is a great way to get needed nutrients and vitamins. A study from Penn State has found that there appears to be a correlation between people who eat dried fruit, and better health in general, Science Daily reports. With the new craze of being health conscious and aware of what you are eating, fruit has become a hot topic among nutritionist and many doctors. So dried fruit could be a way to boost overall fruit intake in people that aren’t eating the recommended amounts.” Additionally, the researchers found that on days they ate dried fruit, participants consumed more total carbohydrates, dietary fiber, potassium, polyunsaturated fat, … Mavuno Harvest’s healthy dried fruit snacks are made with 100-percent fruit that's finely sliced and then rolled into bites for a nostalgic treat that Gans is a big fan of. Nuts are fruits with a hard shell and seeds that are edible. But since many canned and dried fruits contain added sugar, which can spike your blood sugar , be sure to check the labels. Dried fruits are either dried naturally in the sun or using processing machines. Low glycemic index fruits like dried apricots are the best fruits for diabetics because they won't spike your blood sugar. Encouraging people to eat more dried fruit — without added sugar — could be an effective way to boost their intake of vital nutrients, researchers have concluded. Dried fruit is allowed on this diet in small amounts, but the added sugar is not (usually in the form of … On the other hand, one cup of raisins, which are dried grapes, contains approximately 520 calories. each day have healthier diets and weigh less compared to those who don’t eat much, if any, dried fruit (according to a study in the journal Nutrition Research). Common dried fruits contain 38–66% sugar, and eating too much of them may contribute to weight gain and various health problems. The fruit is naturally healthy in normal food amounts. However, the evidence is inconclusive because people who eat more dried fruit may tend to … Those who eat dried fruit consume more nutrients and less fats, alcohol and added sugars than those who don’t, found a study of over 13,000 people . 770 The Health Risks of Sulfur Dioxide in Dried Fruits. That means you eat less dried fruit by weight to reach the same caloric threshold of fresh fruit. For example, a single serving of grapes, or approximately one cup, contains 150 calories. Enter: the fruit pyramid . For those on a gut-healing diet like the GAPS Protocol, watch out! Because dried fruit is so much smaller than the fresh fruit from which it comes, it's easier to consume a lot of calories eating dried fruit. Healthy Eating Fruit. The best reason to eat pineapple, however, is an enzyme called bromelain, which you can only get by eating this tasty fruit. A study from Penn State has found that there appears to be a correlation between people who eat dried fruit, and better health in general, Science Daily reports. Do eat: Pineapple . The first and probably most enticing benefit of eating dried fruit is all of the nutrients inside such a small, snackable package. Though there is no information about the dosage of dried apricots, you may have a cup of them in a day. I … Considering some of the negative side effects that come with eating dried fruit, there are other options to consider when looking for an easy, healthy snack. A closer look: Dried fruit can contain anywhere from 32.5 percent sugar (as in prunes) to 66.5 percent sugar (as in Medjool dates). Here, we look at the top 10 dried fruits and nuts, and what it can do to improve your child's health. 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