Dried Fruit Should Be Enjoyed in Moderation

Dried Fruit Should Be Enjoyed in Moderation

Some types of dried fruit are well-known for their health benefits.

For example, prunes have a laxative effect that can help treat constipation, while dates have potent antioxidant and anti-inflammatory properties (36Trusted Source, 37Trusted Source).

Dried fruits are also highly nutritious. They contain most of the same vitamins, minerals and fiber found in whole fruit, but in a much more concentrated package because the water has been removed.

This means that you will consume a higher amount of vitamins, minerals and fiber eating dried fruit, compared to the same weight of fresh fruit.

Unfortunately, it also means you will consume a higher number of calories, carbs and sugar.

For example, a half cup (78 grams) of raw apricot contains 37 calories, while a half cup (65 grams) of dried apricot contains 157 calories. The dried apricots contain over four times as many calories by volume, compared to raw apricots (38, 39).

Additionally, some types of dried fruit are candied, meaning the manufacturers add sugar to increase sweetness. Candied fruit is even higher in calories and sugar, and it should be avoided in a healthy diet.

If you’re eating dried fruit, make sure to look for a brand without added sugar, and monitor your portion size closely to make sure you don’t overeat.

SUMMARY:
Dried fruit is very nutritious, but it is also higher in calories and sugar than fresh varieties, so make sure to moderate your portions.
When to Limit Your Fruit Intake
Fruit is a healthy dietary addition for most and may help increase weight loss. However, certain people may want to consider limiting their fruit intake.

Fructose Intolerance
Because fruit may be high in fructose, people who have a fructose intolerance should limit their intake.

While the amount of fructose found in fruits is not harmful to most people, fructose absorption is impaired in those with fructose intolerance. For these people, consuming fructose causes symptoms like abdominal pain and nausea (40Trusted Source).

If you believe you might be fructose intolerant, talk to your doctor.

On a Very Low-Carb or Ketogenic Diet
If you’re on a very low-carb or ketogenic diet, you may also need to restrict your fruit intake.

This is because it is relatively high in carbs and may not fit into the carb restrictions of these diets.

For example, just one small pear contains 23 grams of carbs, which may already exceed the daily amount allowed on some carb-restricted diets (41).

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