The fruit dehydration process involves removing as much water as possible until it retains about 20% of its original weight, resulting in a higher concentration of nutrients. Although the fruit appears much smaller, don't be misled by its size. Even though it looks smaller, 1/2 cup of dried fruit can be equivalent to one cup of fresh fruit. There are two main reasons for dehydrating fruit: to enhance its flavor and to increase its shelf life. Is this beneficial or detrimental to health? We will analyze this below, outlining the differences between fresh and dehydrated fruit.
Differences between dried and fresh fruit
Higher Carbohydrate Content: It's important to understand that dehydration concentrates a higher amount of carbohydrates than fresh fruit. This makes them highly recommended for athletes, as they provide a rich source of energy from carbohydrates. Loss of Vitamins A and C: Most fruits that undergo dehydration lose a considerable amount of vitamins A and C due to their water solubility. Concentration of Vitamins B and Minerals: Minerals are among the nutrients that benefit from dehydration. While the specific minerals can vary depending on the type of fruit, most fruits retain a good concentration of iron, magnesium, potassium, and others. Higher Sugar Concentration : Just as minerals become concentrated, so does sugar, so it's wise to be mindful of the amount consumed. However, according to a study published in Nutrition Research, consuming dried fruit was associated with improved nutrient intake, a higher overall diet quality score, and lower levels of body fat.
In conclusion, the consumption of dried fruit can be very beneficial to health. When consumed in moderation, it is associated more with benefits than contraindications, although caution is advised for 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. Para Nutrition Research Jun31(6):460-7.