The main points of the article
- Are dried fruits healthy for us? Not everyone is healthy, some lose their nutritional value and can even be very fattening, because during the drying process they add a lot of artificial sugars, food coloring and preservatives.
- The 5 dried fruits that you can eat without remorse: There are dried fruits that maintain their nutritional value during the drying process, including: dried banana, apricot, date, cranberry and raisins.
- The 3 dried fruits that are worth giving up: You should give up papaya, kiwi and ginger in their dried version – they are bursting with sugar and preservatives.
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Long before Tu B’Shvat, you can already find on the shelves of retail chains a wide variety of dried fruits in all kinds and flavors. “In sugar, food coloring and other kinds of additives that are not really healthy. But do not worry, we have still found you a number of dried fruits that you can enjoy without any remorse at all.
Both delicious and healthy: 5 dried fruits that do not lose their nutritional value
So it is true that behind the dried fruit hides a high concentration of sugar and preservatives, and it serves the purpose of the manufacturer out of the simple logic that the tastier the fruit, the more they are sold. Nevertheless, the dried fruit can still be a healthy and nutritious snack, in case the minerals and vitamins are preserved during the drying process. Here are some dried fruits that you can snack on without thinking twice:
Dried banana
The dried banana is full of vitamins, rich in vitamin B and dietary fiber. The potassium it contains also helps our body balance blood pressure and maintains normal kidney function as well as helps with coping with stressful situations. Also, the banana contains many amino acids that our body does not produce on its own. You can combine the dried banana in muesli, with extra fruit and yoghurt, and you will have a great breakfast.
Dried Apricot
The orange energy bomb is rich in potassium, dietary fiber and iron which greatly affects normal blood volume, prevents anemia, and improves our concentration abilities. The best news that dried apricots do not contain artificial sugar added, so this makes it a great option for a snack – two to three pieces of it are worth one serving of fruit.
raisins
Raisins are considered to be very tasty and popular dried fruits, and it turns out that they are also very healthy. The dried grapes are full of vitamins and minerals, dietary fiber, antioxidants and more. The American Heart Association has determined that they can improve the cardiovascular system. In addition, they help with metabolism and also contain iron which strengthens the immune system. On the other hand, we are reluctant to say that raisins have a large amount of sugar, so it is recommended to consume them in moderation.
Dates
The “candy of nature”, which is the date, is also found in a Tu Bishvat fruit plate and its virtue is that it is naturally ashamed as part of its ripening process, so no sugars or preservatives are added to it. It contains 80% sugar, fat, protein, Minerals, iron, sulfur, magnesium and calcium The date contains a very large amount of fiber and antioxidants and is rich in vitamin E. Also, about 100 grams of dates contain 281.5 calories, so it should also be consumed in moderation.
cranberries
They are acidic and addictive, and are mostly identified as helping to prevent and aid in urinary tract infection. In the end, they contain a high amount of vitamin C and are beneficial for heart function in their ability to raise good cholesterol. The cranberries can be combined with rice, salad and even meat – they add amazing flavor and they go hand in hand with great nutritional values.
3 dried fruits that are worth giving up
As mentioned, there are certain dried fruits that are loaded with substances that you should not put in your body. Here are three examples:
Dried papaya
Let’s start with the good news: Dried papaya maintains certain values of fresh papaya, it contains beta carotene that contributes to eye health and helps prevent various types of cancer, as well as potassium and an enzyme called papain that helps in the metabolic process. But with all these virtues, when dried, it usually contains a wide variety of food coloring, preservatives and a huge amount of artificial sugar added to it during the drying process.
Kiwi is dried
Another dry fruit not recommended is the linear, which contains very little fiber and potassium. Its green hue is preserved during the drying process because food colors are added to it, combined with sulfuric acid. If this sounds awful to you, you’re definitely not mistaken, this is a chemical party. And with all that not enough, it contains huge amounts of artificial sugar.
Dried ginger
Add a high amount of sugar to the dried ginger, which makes you a sweet and less spicy snack. Ginger in its natural state is considered a natural remedy for abdominal pain, sore throat and more. Also, even in its dehydrated state it retains pungency, so its health effect is still preserved. We, of course, recommend consuming the original and natural version.
How can the ingredients added to the dried fruit be identified?
The best way is to check the ingredients on the back of the package, however if you have purchased a bag of dried fruit from a market stall for example, you will have no way of finding out what the ingredients are. Also, you can always dry the fruit using the do-it-yourself method. This way you can carry out the process in a healthier and smarter way, while maintaining the nutritional values of the fruit, without adding sugars or food coloring to it.
So what did we learn? Dried banana, date, cranberry, raisins and apricot are dried fruits that add positive nutritional value to a Tu Bishvat party and also in terms of calories, they have less sugars. On the other hand, it is better to give up the following dried fruits: papaya, ginger and kiwi.
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