Introduction:
According to the Indian dietary guidelines, a person consuming 2,000 calories daily should include one cup of dried fruits or two cups of fresh fruits daily. If the daily fruit requirement can be achieved, whether fresh fruit or dried, it helps reduce the risk of heart disease, cancer, and type 2 diabetes. Fruits high in potassium may also help lower blood pressure and avoid kidney stone development.
What Are the Differences Between Dried And Fresh Fruits?
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The main difference between fresh and dried fruits is the amount of sugar and calories they contain. Fruits that have been dried lose their water content during the process, which concentrates their nutrient, calorie, and sugar content.
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A handful of dried fruit contains more calories per serving than the same amount of fresh fruit. So, the amount consumed is the biggest concern with dried fruits.
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Because of its higher sugar content, many think that dried fruit has a higher glycemic index (a measure used to determine a food’s effect on blood sugar levels). The greater the index, the more significant its impact on blood sugar levels.
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Traditional dried fruits have a similar glycemic response and a low to moderate glycemic index as fresh fruits.
In addition, dried fruits are well-known for providing two specific nutrients:
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Potassium: A serving of dried fruit (1/4 cup) is one of the top sources of potassium in diets around the world.
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Fiber: Depending on the fruit, a serving of dried fruits provides over 9 % of the recommended daily allowance of fiber.
Comparing the Nutrients of Fresh and Dried Fruits:
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Fresh and dried fruits' vitamins, minerals, and fiber content are similar. However, compared to household standards, dried fruit is a much better source of various nutrients.
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For instance, compared to a cup of grapes, one cup of raisins is a much better source of copper, fiber, and potassium. Likewise, dried apricots are a good source of certain nutrients than fresh apricots, including iron, potassium, and vitamins A and B.
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However, compared to their fresh counterparts, raisins and dried apricots do not provide more vitamin C. This is because vitamin C deteriorates over time and when the fruit is heated.
Comparing the Nutrient Density of Fresh and Dried Fruits:
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Foods that are high in vitamins, minerals, or other nutrients with few calories are nutrient-dense.
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Both fresh and dried fruits are nutritious or nutrient-dense foods. The main distinction is that dried fruit has less water, which concentrates the nutrients and calories.
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While this can be a convenient source of calories and is useful when hiking or exercising, it may be detrimental to those trying to lose weight.
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Stick to the suggested serving size of 1/4 cup of dried fruit to ensure getting the desired nutrients and avoiding consuming too many calories.
Comparing the Calorie and Sugar Content of Fresh and Dried Fruits:
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The amount of calories and sugar in dried and fresh varieties is the same when comparing standard serving sizes.
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For example, a serving of dried apples (one-fourth cup) has 52 calories and 12 grams of sugar, whereas a serving of fresh apples (roughly one cup) has 65 calories and 13 grams of sugar.
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As a result, when using the recommended serving sizes, the calories and sugar content of the two varieties are similar.
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However, a serving of fresh fruit provides more volume and water than dried fruit, which gives the feeling of fullness and is advantageous for those trying to lose weight.
Comparing the Vitamins of Fresh and Dried Fruits:
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Some heat-sensitive nutrients, including vitamins C, B, and A, become unstable during dehydration, and their concentrations are slightly reduced.
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For example, two cups of fresh apples provide about six milligrams of vitamin C and four micrograms of folate, while one-fourth cup of dried apples contains only 0.8 mg of vitamin C and no folate.
What Are the Positive and Negative Effects of Fresh Fruits?
The following are the pros and cons of fresh fruits:
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Pros: Low-calorie, nutrient-dense, minimal processing, and high-fluid content.
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Cons: Short shelf-life, seasonal availability, and loss of vitamins like C, A, and E to some extent.
What Are the Health Benefits of Dried Fruits?
The health benefits of specific dried fruits are as follows:
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Prunes provide fiber, digestive regularity, and calcium to strengthen bones.
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Dates are the most nutrient-dense dried fruit, have a low GI index (as they do not affect blood sugar levels as intensely), and assist in fertility and labor.
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Apricots without sulfites are better than apricots with sulfites and are loaded with vitamin A.
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Raisins can assist with decreasing blood pressure and cholesterol levels and aid in satiety.
Do Dried Fruits Serve as a Healthy Snack?
Dried fruits have several advantages over fresh fruits in terms of price, availability, transport, and storage convenience. Additionally, they can take the place of unhealthy snacks loaded with sugar, salt, and saturated fat.
How to Choose Dried Fruits Wisely?
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Examining the ingredient list of dried fruits may be a good idea, in addition to the portion sizes, to avoid consuming too many calories.
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In contrast to fresh fruits, the dried versions may include other fruits not listed on the front of the package. For example, some kinds of pineapple and papaya may contain added sugar and additives, such as sulfur, used to retain color in apricots.
How Can a Dietitian Help?
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Dietitians can support one through many phases of life, from pregnancy to older age. Dietitian counseling sessions can also aid in preventing and treating diseases like diabetes and heart disease.
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In addition, the dietitian will give personalized diet advice that meets the person’s lifestyle and goals.
Conclusion:
The high fiber and nutrient content of fruits makes them an essential component of a healthy diet. The best way to consume vitamins, minerals, and other beneficial compounds is to eat a variety of colors and forms of fruits and vegetables. Fresh fruits are considered the best choice, but serving sizes must be considered to obtain fresh or dried fruit's full nutritional benefits.
