But, since dried fruits are compressed, it has more nutrients in each small portion. For example, apricot sugar levels rise from 9.5 per cent when fresh to 54.2 per cent when dried. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). The dried selection is additionally higher in calories and sugar than an equivalent quantity of fresh fruit. After all, dried fruit is fruit. This translates to more calories. this provides it a small edge over its dried counterparts. Another issue is that many dried foods are preserved with sulfur dioxide, to which some people, particularly those with asthma or allergies, may be sensitive. The biggest con when it comes to dried fruit is the excessive amounts of sugar. We made it easy for you to exercise your right to vote! From the time fruit is picked the nutritional value begins to decrease. In some fruits, the … Unless you are on an expedition where you don't have access to fresh fruit (Himalayas, the North Pole, the desert...) I highly recommend fresh vs. dried fruit. It also lacks many of the vitamins and minerals and the fiber found in fresh fruit. The truth is, it’s complicated. When eaten in excess, it’s also not healthy for our consumption. 1. Though all the nutrients are the same as the original fruit, it’s incredibly easy to overdo it. Important conversations are happening now. Dried fruit is essentially dehydrated fruit, meaning it’s the same slice of apple without the water. This makes it quite easy to enjoy too much of a good thing! Dried fruits are much higher in sugar and have a higher glycemic index compared to fresh fruit, making them a not-so-healthy choice. Dried fruits have health benefits as well, but the process of drying the fruit can leach some of the nutrients from it. This is why some have described dried fruits as like sugar bombs. There are many advantages to dried food. Because dried fruits are devoid of water, they can be more intense in terms of some nutrients. Just about any fruit can be dried, but some are more commonly eaten in their dried form than others. The dried fruit is a lot smaller in volume. The ingredient list should just read what fruit is dehydrated, and the package should specifically say there are no sulfites to promote freshness. So, fresh strawberries contain 4.9 per cent sugar. Popular forms of dried fruits are raisins, prunes, figs, dates, currants, apricots and apples. For example, 2 cups of fresh apples provide about 6 milligrams of vitamin C and 4micrograms of folate, while ¼ cup of dried apples contains only 0.8mg of vitamin C and no folate. Dried fruits have higher concentrations of sugar than fresh fruits. Dried And some fruits, like prunes or dried apricots, are the entire fruit in one tiny bite. It’s a healthy snack for when you can’t bring a bag of grapes or a whole apple with you. Dried fruit seems to carry more calories than fresh fruit simply because the ultimate size of the fruit shrinks when the water gets lost. And as freeze-drying is a more efficient way to remove water than traditional drying, it can mean per 100 g, freeze-dried fruit can contain more sugar than dried fruit. All Rights Reserved. WHAT WE KNOW Dried fruits are full of nutrients, easy to pack, and count toward your daily fruit recommendation! Dried fruit shrinks in size as their volume loss comes from the water zapped during the dehydrating process and yet the same health benefits of calories, sugar levels and more remain. This entry was posted on Tuesday, April 21st, 2009 at 9:50 am and is filed under Miscellaneous, Nutrition Therapy. So, one cup of freeze-dried fruit will contain more pieces of fruit than one cup of fresh fruit. from www.shutterstock.com Dried fruit can also be … Vitamins are lost in the drying process and since dried fruit has a longer shelf-life, it will lose even more of its nutritional benefits the longer it is stored. Fruit from the freezer in the grocery store is usually frozen at peak ripeness. This translates to more calories. All rights reserved. “Dried fruit is chock packed with vitamins, minerals, fiber, and phytochemicals. There are some freeze-dried fruit snacks that are 100% natural and provide the same nutritional benefits as fresh fruit. Dried fruits, on the other hand, are dehydrated by keeping under the sun. Dried Fruits The usual misconception is that since fresh fruits are ‘fresh’ they are better for you than dried fruits. This Blogger's Books and Other Items from... Alpine Weight Loss Secrets: The Natural Way to Look 5, 10, Even 20 Years Younger. Is dried fruit really healthy for you? Dried fruit is highly nutritious and contains even more fiber, vitamins, and minerals than fresh fruit. The truth is, it’s complicated. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Fresh fruit vs dried fruit for calorie density If you are solely looking at calories based on equal weights, dried fruit has a much higher calorie density compared to fresh fruit. ©2020 Verizon Media. It also lacks many of the vitamins and minerals and the fiber found in fresh fruit. Stefan Aschan Dried vs. Fresh Fruits: Quick Comparison. The healthy snack is a great sweet treat, but make sure to read the label first and be mindful of portion sizes. As for how much to eat, she said, the general recommendation is two cups of fresh fruit a day, the more variety the better. Dried fruit vs fresh fruit. The dried fruit has changed color due to a chemical process called "oxidation." Dried figs are a favorite amongst many. So, one cup of freeze-dried fruit will contain more pieces of fruit than one cup of fresh fruit. One cup of grapes would probably contain 6 or 7 total, while one cup of raisins may contain close to quadruple that amount. Go forth and eat fruit (fresh or dried)! Since a cup of fruit powder contains more than a cup of its whole food counterpart, eating a serving of fruit powder means you are consuming more calories than if you ate a piece of fruit. Dried Fruits Vs Fresh Fruits - New Report. Does fresh fruit really make that big of a difference? The danger lies in how easily the shrunken size is overlooked and consumed at a … Europe's Premier Youngevity Coach. Keri Says: Fruit, in its most basic form—whole and fresh—is like a gift from nature.It’s super sweet (yum!) However, as a whole, dried fruit provides many of the same health benefits as fresh, as long as it is consumed in … Cooking Light is part of the Allrecipes Food Group. Fresh fruit is probably higher in some vitamins, like vitamin C, but mineral and fiber content are retained during the drying process, so there's no need to avoid dried fruit. If you are overweight and have issues with blood sugar and insulin levels, such as diabetes or other conditions, then you don't want to mindlessly eat raisins, dates, or dried pineapple. Fresh fruit. Dried fruits have higher concentrations of sugar than fresh fruits. Fresh fruit has slightly additional vitamins and minerals than dried fruit. “On days when dried fruit was not eaten, however, fresh fruit intake was not higher. Another necessary factor to stay in mind once the comparison the two is that the water in fresh fruit concentrates the nutrients. Drying (losing water) concentrates the fruit’s sugar dramatically. On the other hand, dried fruit is also higher in calories and sugar due to its compact size. Sign up for membership to become a founding member and help shape HuffPost's next chapter. Dried One cup of grapes would probably contain 6 or 7 total, while one cup of raisins may contain close to quadruple that amount. When you compare fresh and dried fruit by volume, then you'll always find more sugar and calories in the dried fruit. Various substances are particularly concentrated in certain dried fruits, such as pectin in apples, potassium in apricots, iron in dates, and magnesium (iron -- calcium -- and magnesium) in figs. Be particularly aware of naturally tart fruits like cherries and cranberries that typically have added sweeteners to make them more palatable. The re-hydrated fruit is also different from the fresh fruit, as the "oxidation" transformation cannot be reversed. Preserved The largest difference between canned fruit and fresh fruit is that canned fruit has been preserved and can last for many months. The easiest way to compare fresh vs dried is using standard serving sizes, but not everyone agrees on accurate conversions. Nutrient Density. This is accompanied by the claim that dried fruits are the less healthy choice because they are higher in sugar and have a higher glycemic index, which represents the rise in the glucose levels in the blood two hours after eating the certain food. Offers may be subject to change without notice. Raisins are dehydrated grapes. Including only one form of fruits or vegetables over another ignores the benefits that each form provides and limits choice. When fruit is freeze-dried, and the water removed, it becomes much more concentrated as a powder. One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package. Fresh, frozen or dried, fruit in baking is a great addition to breads, cakes and pastries. Think of it this way — you can easily enjoy 100 raisins in one sitting, but when was the last time you ate 100 grapes? Additionally, when you are hiking, for example, and need to refuel with calorie intake, dried fruits can be your friend as having lost their water content, not only haven't they spoiled, but they are much more calorie dense than fresh fruit. Let's explore some fruity recipes and set a few guidelines for using fresh vs. frozen fruit in baking. Yet, as with almost everything, there come disadvantages as well. 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. Today is National Voter Registration Day! We answer that and more in our first segment of A Plant-Based Minute. Fresh Vs Dried Figs. There are many more benefits that can be listed as to why to eat fresh fruits vs. dried fruits. Percentages of water, calories and amounts of vitamins and minerals vary by type of fruit. One of them is a higher vitamin content. It's portable, lasts longer than fresh, and is super convenient to toss in a bag without the fear of it getting crushed. What's the Difference Between Dried and Fresh Fruit? While both types of fruits are dried, they differ in a few important ways. Nutrients of Fresh vs. Most fruits … Dried fruit is also an excellent source of antioxidants. Answer: You are right that dried fruit is more calorie dense, per unit weight, because the water has been removed and the material is more dense. Conversely the New York Times says ½ cup of dried fruit equals 1 cup of fresh fruit. Melissa. Including canned and frozen forms of fruits and vegetables (as well as dried and 100% juice) can increase the variety in the diet as well as add interest to meals and snacks. Some say 1 cup of fresh fruit equals 1/4th cup of dried fruit. Read the Dried Fruit vs. Fresh Fruit discussion from the Chowhound Home Cooking food community. Any variety and style of fruit is simple and easy to incorporate as long as it is added in correctly. A recent study presented at the 2015 Experimental Biology Conference in Boston has found that eating dried plums can help lower our risk for colon cancer by facilitating the retention of gut bacteria in the colon. And certainly in any weight loss program, managing your blood sugar and insulin levels is one of the key tasks that you need to accomplish. Credit: For example, for apricots, a cup of fresh … Fresh fruit begins to lose nutrients right after they are picked. ounce for ounce, dried fruit contains more sugar and calories than fresh fruit (that makes sense as most of the weight in fresh fruit is water, and that water is removed through rapid evaporation when the fruit is dried leaving only the fruit flesh behind) The dried fruit has changed colour due to a chemical process called "oxidation." Dried Fruit is Loaded With Micronutrients, Fiber and Antioxidants Dried fruit is highly nutritious. There are a lot of benefits to consuming dried fruit. It's portable, lasts longer than fresh, and is super convenient to toss in a bag without the fear of it getting crushed. By weight, dried fruit contains up to 3.5 times the fibre, vitamins, and minerals of fresh fruit. That’s a sugar content similar to some lollies. Since a cup of fruit powder contains more than a cup of its whole food counterpart, eating a serving of fruit powder means you are consuming more calories than if you ate a piece of fruit. But freeze-dried strawberries contain 71 per cent sugar, a 14-fold increase. but the natural sugar is balanced out with tons of vitamins, minerals, phytonutrients (like my favorite, antioxidants! For this reason, the serving size of dried fruit is smaller. And more and more dried foods are showing up on food logs. Next time you snag a handful of five dried apricots, consider how many calories you’re consuming. Add your voice. Part of HuffPost News. The difference is, it’s easier to overeat dried fruit given its size. But if you're watching your weight, you'll need to keep an eye on serving sizes and calorie counts. It’s like eating a refreshing fruit salad, but with the feeling of indulging in candy. A half cup of dried fruit counts as a cup of fresh. Getty: Carsten Schanter / EyeEm. When fruit is freeze-dried, and the water removed, it becomes much more concentrated as a powder. If you are sensitive to sugar it would be wise to read up on the subjects of the Glycemic index and Glycemic load. Translate that into calories, and you'll see the cup of grapes has about 104 calories, and the cup of raisins has over 480 calories. We like: Eden Organic Dried Cranberries. Some say 1 cup of fresh fruit equals 1/4th cup of dried fruit. Preview new strategies, sign up for daily e-mail, meet the author and more by going visiting www.stefanaschan.com or www.AlpineWeightLossSecrets.com. In this video we inform you of the differences between dried and fresh fruit and which taste better. However thereupon being same, there’s still an argument production over which sort of fruit is better dried or fresh. “It’s OK to have one to two servings of real, fres… Re-Hydrated fruit is n't quite the same amount of nutrients, easy to,... 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