Let’s see what are the main pitfalls that can be hidden behind a package of dried apricots, dates, figs, plums, raisins etc…
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Fruit, in all its forms, represents one perfect snackboth for mid-morning and for the afternoon. Even during the Christmas period, when sweets and temptations abound, the dried fruit it can become a healthy choice, capable of giving us natural energy and precious fibers for intestinal well-being. However, as always, it is essential to pay attention to the quality of the products we purchase.
Dried fruit: what it is and how to choose it
By dried or dehydrated fruit we refer to products such as dried plumsapricots, figs, sultanas, dates and similar. It is an ancient method of conservation, which today finds space both in industrial laboratories and in our homes thanks to modern dryers. Dried fruit is particularly popular during Christmas, a period in which dates and figs become the undisputed protagonists on our tables. Is dried fruit healthy? What nutritionists think)
Nutritional benefits
According to one study published in the “Journal of Food Science and Nutrition” (2019), dried fruit is one concentrated source of fibre, antioxidants and minerals such as potassium, iron and magnesium. The dried plumsfor example, are known for their benefits on intestinal transit, while theraisins it is rich in resveratrol, a powerful antioxidant.
However, during drying, water is eliminated, thus concentrating natural sugars and calories. This means that, although it is healthy, you need to pay attention to the quantities.
If we produce dried fruit at home there are no problems, but we must be careful if we buy ready-made products. We see what are the main pitfalls that can hide behind a package of dried apricots, figs, plums, raisins, etc.
The pitfalls of industrial dried fruit
Sulfur dioxide or sulfur dioxide (E220)
Unfortunately, very often in dehydrated fruit we find Dsulfur dioxide or sulfur dioxide which can also be indicated on the packages with the code E220. It is a gas that is used as disinfectant, whitening agent or how food preservative. When treated with sulfur dioxide before drying, fruit retains its original color and flavor and increases shelf life. Consumed in small quantities this substance is considered “safe” but, in any case, it is a toxic chemical product, especially if inhaled, and children in particular should be kept at a safe distance from it.
So how to avoid it? You can avoid consuming dried fruit with added sulfur dioxide simply by being careful read the labels of what you buy e observing the color (which for example in the case of apricots cannot be bright orange but rather a dark color similar to that of plums). To be more relaxed you can purchase them organic brands or produce your own dried fruit at home.
Added sugars
The fruit drying process causes the water to be completely eliminated. However, in this way they go to concentrate the sugars naturally present in the food, also increasing the caloric density. But just don’t exaggerate in consumption and this will not cause damage to our body. The problem, however, is that very often, since poor quality and therefore not very tasty fruit is used, in the dehydrated fruit we buy we find additional ingredients: sugar, saccharin or other artificial sweeteners. At this point the sugar present in the fruit we eat becomes too much, with all the negative consequences that this can have on our metabolism.
Also in this case the advice is to read the labelsleaving on the shelves those packages in which you find added sugars or better yet, as suggested above, try to dry the fruit yourself to be able to choose it already naturally sweet and good and not have to add anything at all.
Recommended portions: The key is moderation
Dried fruit is very good and it’s really easy to overdo it. Even if you have purchased quality dehydrated fruit or have produced it yourself at home, you are not justified in allowing yourself too large portions. In fact, this fruit, as we have already said, is a food dense in energy and rich in sugars, it is good to consider that generally a half cup of dehydrated fruit is equivalent to a whole cup of fresh fruit.
During the Christmas holidays it is easy to overdo it with dried fruit, which is often offered together with walnuts and almonds in Christmas baskets or on laid tables. Remember that one half a cup of dried fruit is equivalent to a whole cup of fresh fruit. Consuming excessive amounts can cause:
Ideal portion:
Christmas tip:
To avoid overindulging during the holidays, prepare single-portion bags with a mix of dried fruit and nuts to enjoy as a snack during the day or give as DIY, healthy and sustainable gifts.
To find out the quantity recommended by nutritionists, we suggest watching this video:
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