Is Dried Fruit a Good Substitute For Fresh Fruit?
Dried fruit, or dehydrated fruit, is exactly what the name implies. The fruit of choice is dried to the point that the water is removed. Unlike freeze-dried fruit, the structure of the dehydrated fruit may change — think: the shape of a plump grape vs. the shape of a shriveled raisin. The fruit becomes chewy and dense after the dehydration process. Common dried fruits are raisins, prunes, and apricots. Since the water is removed, dried fruit can last a very long time without spoiling.
Dried fruit can provide comparable amounts of nutrients as their fresh counterpart, with the exception of some nutrients like vitamin C depending on the temperature used during the dehydration process.
The glaring difference between fresh and dried fruit is the sugar content. Removing the water in the fruit during the dehydration process concentrates all of the components naturally found in the fruit – including the natural sugar. Ounce for ounce, dried fruit has far more sugar than fresh fruit. For this reason, some people are careful to not overeat these choices. It should also be noted that some dried options (like varieties of dried cranberries) have sugar added to the final product. More sugar means even more calories, so it is something to be mindful about.
Certain dried fruits offer amazing benefits. From prunes supporting bone health to raisins supporting heart health, dried fruits can be a part of a healthy diet.