The pros and cons of eating dried fruit

THE claims made about about dried fruit are very contradictory. Some people say it is a nutritious, healthy snack, while others claim it is no better than candy.

We had a chat with an international health expert, Maria Ascencao, about dried fruit, if it meets our daily needs and how it compares with fresh fruit when it comes to nutritional value?

Ascencao said dried fruit can be preserved for longer than fresh fruit and is a handy and healthy snack because it’s filled with nutrients, including vitamin A, B, iron, potassium, magnesium, folate, fibre, antioxidants and polyphenols.

“These nutrients may help improve blood sugar levels, blood flow, digestion, decrease oxidative damage and reduce the risk of disease. The most common types of dried fruit are raisins, dates, prunes, figs, and apricots. Sugar-coated varieties are less healthy as too much sugar may be linked to poor health. Be aware that a half-cup serving of dried fruit equates to at least one cup serving of normal fruit,” she said.

Asked about the drawbacks of dried fruit, Ascencao said too much dried fruit may cause cramps, bloating, diarrhoea or headaches from the high fibre and preservative content.

“Aim for dried fruit which contains no sugar and additives, drink more water to keep hydrated and regular, eat smaller portions of dried fruit or mix this with a protein source such as nuts or Greek yoghurt to help avoid overeating,” she said.