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Dried fruits, like raisins and prunes, are convenient because they last for a long time and they’re good sources of vitamins, minerals, and fiber. But, if you examine the nutritional information for both fresh fruit and their dried versions, you may see a lot more sugar and calories per serving in dried fruits.Dried Fruit is High in Natural Sugar and Calories Fruit tend to contain significant amounts of natural sugars.
Because the water has been removed from dried fruit, this concentrates all the sugar.Our experts agree that you shouldn’t eat dried fruits that contain added sugar; always check the ingredient list to make sure. “When the native sugar of the fruit is combined with extra added.40 rows · Sep 03, 2019 · Anything dried boasts the highest sugar content in fruit, especially.Dried Fruits All dried fruits have a very high sugar content including dates, apricots, raisins, prunes, and figs. Although dried berries (e.g., blueberries, cranberries) would naturally be less sweet, they are typically processed with added sugar to offset the tart tastes.
Dried fruits sometimes get a bad reputation in terms of having high natural sugar content and the process that other fruit varieties goes through. In drying fruits, dehydration process is used by taking fresh fruits and removes its water content while making its.Not all fruits contain the same nutritional values.
Not all fruits are good for you. In fact, some can be quite harmful due to high lectin and sugar content. Some fruits contain a higher sugar content than others. Sugar is sugar, plain and simple.Most dried fruits are more than 50 percent sugar.
The exceptions are prunes, which are about 38 percent sugar, and dried figs, which are about 48 percent sugar. Among the dried fruits with the highest sugar content are currants and sweetened dried cherries, with 67 percent, and sweetened dried cranberries, with 65 percent.Osinga says that berries such as raspberries, blackberries, and strawberries are lowest in natural sugar, while the highest are dried fruits, bananas, and mangoes.
Fruit juice also tends to be high in sugar, and it’s easy to drink too much of it because it doesn’t require the same digestive process as a whole fruit.Stick with real, raw fruits, and not dried and canned fruits, which almost always contain added sugar. If you don’t burn off the food you’re eating then even fruit can lead to weight gain.
So here’s my recommendation: If you work out a lot then three or even four servings a day is probably fine.Dried fruits that have a higher sugar content and a higher glycemic index include dates, figs and raisins. Each of these has a glycemic index around 60 or greater. That doesn’t mean you can’t eat them, but you should be very careful to have only a small portion because they’ll have more of an effect on your blood sugar. Watch Out for Added Sugar.
Dried fruit, like these dried apricots, contain higher sugar levels than their fresh equivalent. from www.shutterstock.com Dried fruit can also be six times higher in energy than their fresh.Drying (losing water) concentrates the fruit’s sugar dramatically. For example, apricot sugar levels rise from 9.5% when fresh to 54.2% when dried.. This is why some have described dried fruits.However, you should be aware that dried fruits contain high amounts of sugar which can spike up your sugar levels if you are a diabetic.
Therefore, if you suffer from diabetes, I suggest you stick to fresh fruits. If you don’t suffer from diabetes, you should know that dried fruits generally have the same benefits as fresh fruits.The high amount of sugar in dried fruit may be particularly problematic for people with a FODMAP intolerance, fructose malabsorption, or other digestive problems, because it just concentrates the carbohydrates causing the problem.
Dried fruit can also prolong sugar cravings if you keep eating it as a substitute for the junk food you really want.
List of related literature:
|from Problem-Free Diabetes: Controlling Diabetes With the Help of The Power of Your Metabolism|
|from Table Wines: The Technology of Their Production|
|from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight|
|from Handbook of Fruit and Vegetable Flavors|
|from Handbook of Fruits and Fruit Processing|
|from The Encyclopedia of Nutrition and Good Health|
|from Wine Science: Principles and Applications|
|from Postharvest Handling: A Systems Approach|
|from Science and the Garden: The Scientific Basis of Horticultural Practice|
|from Foods & Nutrition Encyclopedia, Two Volume Set|