Main myth about dried fruits, believed by everyone, debunked
Are dried fruits really that healthy (Photo: freepik.com)
Dried fruits are often considered the perfect snack for those who monitor their nutrition. They contain vitamins, minerals, and fiber, and also serve as a natural alternative to sweets.
Why can dried fruits be dangerous
The main myth is that dried fruits are very healthy and can be eaten in unlimited amounts. This is not true. When we eat fresh fruits, the water and fiber quickly create a feeling of fullness, which helps to prevent overeating. However, during the drying process, the moisture evaporates from the fruits, but the concentration of sugar and calories increases significantly.
For example, 100 grams of fresh grapes contain only 70 kcal, while 100 grams of raisins contain over 300 kcal and more than 65 grams of carbohydrates.
This is even more than some chocolate bars. Considering that dried fruits have a smaller volume than their fresh counterparts, it’s very easy to eat more than necessary. This can lead to a hidden surplus of calories and weight gain, especially in people with a sedentary lifestyle.
Moreover, industrial-dried fruits often contain added sugars, preservatives (such as sulfur dioxide), and even artificial colors, which can cause allergic reactions and digestive problems.
How to properly consume dried fruits
Stick to moderation
The optimal portion is 30–50 g per day.
Pair with proteins and fats
Nuts, natural yogurt, or cheese can help slow down the absorption of sugars and prevent sharp spikes in blood glucose levels.
Choose natural options
The best dried fruits contain no added sugar, artificial preservatives, or colorants.
Dried fruits are not the enemy of healthy eating, but they are also not the perfect snack. It’s important to maintain balance and moderation to get the maximum benefit without harming your body.
The article includes information from the following sources: the Instagram page of scientist Oleksandr Kolyada, the Nutrients website, and the Facebook page of trainer Viktor Mandzyak.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
