While both types of fruits are dried, they differ in a few important ways. Dried fruit isn't quite the same as fresh fruit, but snack in moderation and it's a great, healthy treat. Fresh fruit vs dried fruit for calorie density If you are solely looking at calories based on equal weights, dried fruit has a much higher calorie density compared to fresh fruit. This is accompanied by the claim that dried fruits are the less healthy choice because they are higher in sugar and have a higher glycemic index, which represents the rise in the glucose levels in the blood two hours after eating the certain food. Dried Fruit and Fresh Fruit are both healthy nutrient-dense foods, but is there a real difference in nutritional value?. Tap here to turn on desktop notifications to get the news sent straight to you. As fruit is dried, the water leaves making the fruit more calorically dense. Dried fruits have higher concentrations of sugar than fresh fruits. They are rich in vitamin C, minerals, antioxidants, fiber, and fruit sugar. Dried fruit shouldn't look pretty or be dusted with added sugar. But it poses the question: is dried fruit as healthy as a real piece of fruit? Since fruits are a nutrient-dense food, their calorie content is less. “Dried fruit is chock packed with vitamins, minerals, fiber, and phytochemicals. That’s a sugar content similar to some lollies. This is much different than fresh fruit which begin to rot after less than a week. Dried fruits, on the other hand, are dehydrated by keeping under the sun. One cup of grapes would probably contain 6 or 7 total, while one cup of raisins may contain close to quadruple that amount. On the other hand, dried fruit is also higher in calories and sugar due to its compact size. When fruit is dehydrated, the pieces are placed into a warm … But the more nutrients also have … Today we discuss about differences between dried fruit and fresh fruit This translates to more calories. Including only one form of fruits or vegetables over another ignores the benefits that each form provides and limits choice. 2. When you compare fresh and dried fruit by volume, then you'll always find more sugar and calories in the dried fruit. Conversely the New York Times says ½ cup of dried fruit equals 1 cup of fresh fruit. Fresh Figs (Anjeer fruit) are seasonal fruits that are found in the western parts of Asia, but dried figs are commonly available almost everywhere in the country. “On days when dried fruit was not eaten, however, fresh fruit intake was not higher. For example, one cup of raisins has about 120 grams of sugar   while a cup of grapes has about 23 grams of sugar. Sulfur dioxide is a naturally occurring compound and is generally safe at the amounts you’re going to consume it in a few apricots. Dried Fruits Vs Fresh Fruits - New Report. The biggest con when it comes to dried fruit is the excessive amounts of sugar. A recent study presented at the 2015 Experimental Biology Conference in Boston has found that eating dried plums can help lower our risk for colon cancer by facilitating the retention of gut bacteria in the colon. I rarely eat three fresh apricots or 30 grapes in the course of a few hours, but I frequently consume more than three dried apricots and 30 raisins in a few hours. This makes it quite easy to enjoy too much of a good thing! This is why some have described dried fruits as like sugar bombs. "Dried fruit, such as raisins, are very high in sugar, which we all know can spell bad news for our teeth," says Ben Atkins, a dentist and trustee of the Oral Health Foundation. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. From the time fruit is picked the nutritional value begins to decrease. Sweet, sweeter and sweetest. “It’s OK to have one to two servings of real, fres… A half cup of dried fruit counts as a cup of fresh. Fresh fruits and dried fruits both carry the same nutrients. Some say 1 cup of fresh fruit equals 1/4th cup of dried fruit. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). Best: Sweetened with fruit juice. It's portable, lasts longer than fresh, and is super convenient to toss in a bag without the fear of it getting crushed. After all, dried fruit is fruit. Drying (losing water) concentrates the fruit’s sugar dramatically. Another necessary factor to stay in mind once the comparison the two is that the water in fresh fruit concentrates the nutrients. Differences Between Canned Fruit and Fresh Fruit. Once fresh fruit has been dehydrated, it will not ever look or taste the same as it did when it was fresh. If you are sensitive to sugar it would be wise to read up on the subjects of the Glycemic index and Glycemic load. We made it easy for you to exercise your right to vote! Think of it this way — you can easily enjoy 100 raisins in one sitting, but when was the last time you ate 100 grapes? Cooking Light is part of the Allrecipes Food Group. Unfortunately, this is where I can't help but think of their disadvantages as well. this provides it a small edge over its dried counterparts. So, fresh strawberries contain 4.9 per cent sugar. Most fruits reduce by 75 percent when dehydrated, meaning you need to cut back on your serving size by 75 percent. There are many advantages to dried food. Nutritional chef and wellness consular, Melissa Eboli, compares the sugar content of dried fruit to fresh fruit. The dried fruit is a lot smaller in volume. Snacking on a handful of dried fruit is a glorious combination of sweet decadence, packed in a good-for-you treat. Is frozen fruit really that different from fresh? Does fresh fruit really make that big of a difference? Fresh Fruits vs. Many dried fruits provide high-quality fiber, which helps to … Dried fruits are much higher in sugar and have a higher glycemic index compared to fresh fruit, making them a not-so-healthy choice. What's the Difference Between Dried and Fresh Fruit? Dried fruits have higher concentrations of sugar than fresh fruits. Getty: Carsten Schanter / EyeEm. Any variety and style of fruit is simple and easy to incorporate as long as it is added in correctly. This Blogger's Books and Other Items from... Alpine Weight Loss Secrets: The Natural Way to Look 5, 10, Even 20 Years Younger. Stefan Aschan is the author of the Alpine Weight Loss Secrets book. Read the Dried Fruit vs. Fresh Fruit discussion from the Chowhound Home Cooking food community. One of the most important differences is the process used to create the final product. The truth is, it’s complicated. “It’s OK to have one to two servings of real, fres… Join the discussion today. This translates to more calories. When fruit is freeze-dried, and the water removed, it becomes much more concentrated as a powder. However, as a whole, dried fruit provides many of the same health benefits as fresh, as long as it is consumed in … The truth is, it’s complicated. Cooking Light may receive compensation for some links to products and services on this website. They are also easier to pack for road trips, hikes, and like excursions. And more and more dried foods are showing up on food logs. The most obvious advantage of these dried fruits is that they don't spoil as quickly and thus have a longer shell life than their fresh fruit counterparts. Be conscious of serving sizes when packing on the fruit, and double-check labels before you hit the checkout counter. Preserved The largest difference between canned fruit and fresh fruit is that canned fruit has been preserved and can last for many months. It’s a healthy snack for when you can’t bring a bag of grapes or a whole apple with you. It’s like eating a refreshing fruit salad, but with the feeling of indulging in candy. If you are overweight and have issues with blood sugar and insulin levels, such as diabetes or other conditions, then you don't want to mindlessly eat raisins, dates, or dried pineapple. Dried There are many more benefits that can be listed as to why to eat fresh fruits vs. dried fruits. this link is to an external site that may or may not meet accessibility guidelines. Melissa. — it's important to watch portion size. Dried Fruit is Loaded With Micronutrients, Fiber and Antioxidants Dried fruit is highly nutritious. Part of HuffPost News. The dried fruit has a stronger, sweeter flavour, as there is no water to dilute it. If you are sensitive to sugar it would be wise to read up on the subjects of the Glycemic index and Glycemic load. One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package. Fresh fruit is mostly water; therefore, the calorie amount is lower. All rights reserved. Dried fruits have health benefits as well, but the process of drying the fruit can leach some of the nutrients from it. Vitamins are lost in the drying process and since dried fruit has a longer shelf-life, it will lose even more of its nutritional benefits the longer it is stored. Enzymes are another. Author: International Nut and Dried Fruit Foundation (INC) Published: 2011-06-25 Synopsis and Key Points: Recommending food policy makers consider dried fruits equivalent to fresh fruits in dietary recommendations around the world. This entry was posted on Tuesday, April 21st, 2009 at 9:50 am and is filed under Miscellaneous, Nutrition Therapy. Another issue is that many dried foods are preserved with sulfur dioxide, to which some people, particularly those with asthma or allergies, may be sensitive. 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