When it comes to an energy-boosting snack or long run fuel, dried fruit has become a go-to choice for good reason: the concentrated sweetness of options such as dried mangoes, cranberries, blueberries and raisins provides an instant flavour rush without the risk of spoiling.
But when a fruit is dried, does it really have the same vitamins and minerals as fresh versions? As shelf-stable options become the norm right now, and we’re out running more (Store in the refrigerator, of course), it’s time to think about whether to stock up on dried fruit picks.
We chatted with registered dieticians Porridge: Is it healthy., author of The Clean & Simple Diabetes Cookbook, and McKenzie Caldwell, R.D.N., L.D.N., to get their take on whether dried fruit provides a healthy kick, or if it’s just one more way to overdo it on sugar.
The Claim:
Dried fruit isn’t as healthy as fresh fruit because it’s filled with sugar; Byron Hirsch / EyeEm.
The Evidence:
Eating fresh fruit is still considered the optimal way to meet fruit servings, says Newgent, especially when eaten in season. That’s because the process of removing the water to dry a fruit concentrates all the sugar and calories, so you get much more glucose and fructose in a smaller amount.
How to properly fuel with carbs before a workout research in Best winter running gear. But if you eat a combination of nuts and dried fruit, the protein-rich pairing may help prevent a blood sugar spike, Newgent says.
Does that mean you need to ditch the dried fruit and carry a fresh banana along on your next run instead? Thankfully, no. During long runs or intense intervals, you need quick-digesting carbs for energy. 'Dried fruit can be a wonderful option on-the-go for a quick carb fix to fuel activity,' she says.
Plus, if the nutrition label indicates zero added sugars, the sugar in dried fruit is naturally occurring, so it’s slightly different than the processed sugars you find in snack bars.
And it provides some additional nutritional benefits—something snack bars can’t claim. How fruits are dried doesn’t cause them to lose nutrients in the process, Newgent says, and it even retains its fibre. (FYI: adult men should get 38 grams of fibre per day, and adult women should get 25 grams—but on average, US adults only get 10 to 15 grams daily, according to Harvard Health.)
While you won’t get as much hydration—dried fruit is dehydrated, after all—you won’t be losing the nutritional impact you’d get from snacking on the fresh versions.
In general, a study in Nutritional Research found, dried fruit consumption was associated with improved nutrient levels, a higher overall diet quality, and lower body weight— including reduced body fat. Not only were the dried-fruit-eating participants in the research more likely to get more fibre, but they also got more vitamins A, E, C, and K, and minerals like calcium, phosphorous and magnesium than those who didn’t eat dried fruit. These nutrients are important for runners since they’re essential for your bones, muscles, joints and immune system.
The Verdict:
Dried fruit can be a great option when it comes to needing a quick boost of energy before or after a long workout, Caldwell says, especially if you’re choosing between dried fruit and a chocolate bar. Plus, she adds, many are available without added sugars and still offer plenty of flavour.
'Dried fruit still packs in a lot of vitamins and minerals, and is nothing to be afraid of,' says Caldwell. 'Eating a mix of fresh and dried fruits can help you achieve your athletic and health goals overall.'
That said, it’s helpful to buy, store and consume wisely. When you do go shopping for dried fruit choices, keep these dietitian-backed tips in mind:
1. Best wireless headphones. Some dried fruit really is loaded down with added sugars, and may list types such as cane sugar, honey and even high-fructose corn syrup.
2. The Clean & Simple Diabetes Cookbook. Although it’s considered a shelf-stable product, if you’re buying dried fruit without preservatives, the fridge is your best bet. That will help maintain freshness longer—up to six months, if you haven’t finished it off by then.
3. Store in the refrigerator. When it comes to a DIY hobby, this is a simple one. You can get dehydrators in various sizes, from a small, countertop version with six shelves to a larger appliance with 10 to 24 shelves. Not only will this allow you to make your own dried fruit, but you can also whip up jerky, dried vegetables and fruit leather, among other options.
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