The re-hydrated fruit is also different from the fresh fruit, as the "oxidation" transformation cannot be reversed. Fresh fruit and dried fruit share one main difference: concentration. Since a cup of fruit powder contains more than a cup of its whole food counterpart, eating a serving of fruit powder means you are consuming more calories than if you ate a piece of fruit. Add your voice. Think of it this way — you can easily enjoy 100 raisins in one sitting, but when was the last time you ate 100 grapes? 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. That’s a sugar content similar to some lollies. “Dried fruit is chock packed with vitamins, minerals, fiber, and phytochemicals. Answer: You are right that dried fruit is more calorie dense, per unit weight, because the water has been removed and the material is more dense. You can follow any responses to this entry through the RSS 2.0 feed. Though all the nutrients are the same as the original fruit, it’s incredibly easy to overdo it. Dried Fruit and Fresh Fruit are both healthy nutrient-dense foods, but is there a real difference in nutritional value?. The dried fruit is a lot smaller in volume. There are many advantages to dried food. Just about any fruit can be dried, but some are more commonly eaten in their dried form than others. Since fruits are a nutrient-dense food, their calorie content is less. From the time fruit is picked the nutritional value begins to decrease. Raisins are dehydrated grapes. If you are sensitive to sugar it would be wise to read up on the subjects of the Glycemic index and Glycemic load. Another necessary factor to stay in mind once the comparison the two is that the water in fresh fruit concentrates the nutrients. Because dried fruits are devoid of water, they can be more intense in terms of some nutrients. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. Dried fruits have higher concentrations of sugar than fresh fruits. Conversely the New York Times says ½ cup of dried fruit equals 1 cup of fresh fruit. While fresh fruit has long been considered the best choice, dried fruits contain many of the same benefits. But the more nutrients also have more sugar consumption, which is … 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. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. There are a lot of benefits to consuming dried fruit. Best: Sweetened with fruit juice. One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package. One of them is a higher vitamin content. The dried fruit has changed color due to a chemical process called "oxidation." Since a cup of fruit powder contains more than a cup of its whole food counterpart, eating a serving of fruit powder means you are consuming more calories than if you ate a piece of fruit. Sulfur dioxide is a naturally occurring compound and is generally safe at the amounts you’re going to consume it in a few apricots. Because dried fruit is so much smaller than the fresh fruit from which it comes, it's easier to consume a lot of calories eating dried fruit. All Rights Reserved. — it's important to watch portion size. The dried fruit has changed color due to a chemical process called "oxidation." 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. Ask Keri: Is dried fruit healthy, and how do freeze dried and dehydrated fruit compare? PIÚINFORMA®'s campaign "Know your food". 3. There are many more benefits that can be listed as to why to eat fresh fruits vs. dried fruits. When fruit is freeze-dried, and the water removed, it becomes much more concentrated as a powder. But it poses the question: is dried fruit as healthy as a real piece of fruit? Many dried fruits provide high-quality fiber, which helps to prevent heart disease, obesity, and some cancers. And certainly in any weight loss program, managing your blood sugar and insulin levels is one of the key tasks that you need to accomplish. Dried fruit isn't quite the same as fresh fruit, but snack in moderation and it's a great, healthy treat. The ingredient list should just read what fruit is dehydrated, and the package should specifically say there are no sulfites to promote freshness. But, since dried fruits are compressed, it has more nutrients in each small portion. We answer that and more in our first segment of A Plant-Based Minute. According to Eboli, fresh fruit is also loaded with natural sugars. Dried fruit is just regular fruit without its original water content, so why do some nutritional experts endorse dried fruit while others recommend fresh fruit? The advantage … Dried fruits, on the other hand, are dehydrated by keeping under the sun. What's the Difference Between Dried and Fresh Fruit? but the natural sugar is balanced out with tons of vitamins, minerals, phytonutrients (like my favorite, antioxidants! 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. Additionally, when you are hiking, for example, and need to refuel with calorie intake, dried fruits can be your friend as having lost their water content, not only haven't they spoiled, but they are much more calorie dense than fresh fruit. How Much Dry Fruit Can You Eat Daily? For example, apricot sugar levels rise from 9.5 per cent when fresh to 54.2 per cent when dried. 2. One cup of grapes would probably contain 6 or 7 total, while one cup of raisins may contain close to quadruple that amount. Nutrients of Fresh vs. Fresh fruits and dried fruits both carry the same nutrients. Nutrient Density. 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. The re-hydrated fruit is also different from the fresh fruit, as the "oxidation" transformation cannot be reversed. Dried Fruit is Loaded With Micronutrients, Fiber and Antioxidants Dried fruit is highly nutritious. Dried figs are a favorite amongst many. The drying method for fruit decreases its nutritionary worth, however not by abundant. We like: Eden Organic Dried Cranberries. The dried fruit is a lot smaller in volume. As for how much to eat, she said, the general recommendation is two cups of fresh fruit a day, the more variety the better. Including canned and frozen forms of fruits and vegetables (as well as dried and 100% juice) can increase the variety in the diet as well as add interest to meals and snacks. So, one cup of freeze-dried fruit will contain more pieces of fruit than one cup of fresh fruit. Fresh fruits are high in calories that come from healthy carbs. And more and more dried foods are showing up on food logs. Some are good...some are not so good....You let us know what you think! Raisins, dried blueberries, dried strawberries, apple chips, dried apricots, and banana chips are convenient to eat and they are versatile than fresh fruits. Some say 1 cup of fresh fruit equals 1/4th cup of dried fruit. 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