The dehydration process of fruits consists of removing all the water possible until it is left with 20% of the original weight, leaving a greater concentration of its nutrients in the fruit. Although the size of the fruit is much smaller, you should not get carried away by the size it is, since, although it looks smaller, ½ cup of dried fruit can be equivalent to a cup of fresh fruit. There are 2 main reasons why a fruit is dehydrated, both to enhance its flavor and to increase its preservation time.
Is this beneficial or contraindicated for health? We will analyze it below citing
the differences between fresh fruit and dehydrated fruit.
Differences between dried and fresh fruit
Higher amount of carbohydrates
It is important to be clear that when fruits are subjected to dehydration processes, a greater amount of carbohydrates are concentrated than if they were consumed fresh. For this reason, they are highly recommended for athletes, since they can obtain a rich source of energy from carbohydrates.
They lose vitamin A and C
Most fruits that undergo dehydration lose a considerable amount of vitamin A and C due to their water-soluble property.
Concentration of vitamin B and minerals
Among the nutrients that benefit during dehydration are minerals, although minerals can vary depending on the type of fruit, for the most part a good concentration of iron, magnesium, potassium, among others, is achieved.
Higher concentration of sugar
In the same way that minerals are concentrated, sugar is concentrated, so it is good to be cautious in the amount you consume. Although, according to a study by Nutrition Research, dried fruit consumption was associated with improved ingredient intake, a higher overall diet quality score, and lower measures of body adiposity, that is, fat.
In conclusion,
the consumption of dehydrated fruits can be very beneficial for health. If consumed moderately, it is associated more with benefits than with contraindications, although caution in its consumption is advised in people with diabetes.
References
Keast DR, O'Neil CE, Jones JM. (2011).
Dried Fruit Consumption is Associated With Improved Diet Quality and Reduced Obesity in US Adults: National Health and Nutrition Examination Survey, 1999-2004. For Nutrition Research Jun31(6):460-7.
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