Dried fruits: how to choose them and how much to eat

Dried fruits are a very popular product often added to salads, baked goods, and used as a light yet nutritious healthy snack. Recently, however, opinions among healthy lifestyle supporters about dried apricots, raisins, dates, prunes, and figs have become divided. Some consider dried fruits and berries to be «pure health», while others call them «pure glucose».

In reality, neither view is completely accurate. Dried fruits can indeed replace sweets and desserts in many cases, but considering them a completely unlimited healthy food is also incorrect.

Health benefits of dried fruits and how to eat them

Dried fruits are concentrated sources of dietary fiber, which is essential for healthy digestion and helps improve intestinal motility.

Most varieties also contain B vitamins, minerals such as iron, magnesium, and potassium, natural sugars like fructose and sucrose. Because of this composition, moderate consumption of dried fruits may support the cardiovascular system, the immune system, the central nervous system and brain function. However, dried fruits are quite high in calories, so it is best to eat them in the first half of the day and limit the portion to about 50 grams per day.

Dates, in particular, contain a large amount of glucose, so it is recommended to eat no more than 4–5 dates per day.

It is also better to eat dried fruits after a main meal rather than on an empty stomach, since consuming them alone may cause a rapid increase in blood glucose levels. Frequent spikes in blood sugar can increase the risk of prediabetes.

Besides eating them on their own, dried apricots, raisins, figs, and prunes can also be added to desserts, fermented dairy products such as yogurt, kefir and cottage cheese, homemade compotes. Drinks made from dried fruits are especially helpful for people who have digestive issues and cannot consume whole fruits or berries.

How to choose high-quality dried fruits

When selecting dried fruits or berries, carefully inspect them for  mold, insect larvae and visible contamination. Color is also important. Unnaturally bright or extremely pale shades may indicate low product quality or chemical treatment. High-quality dates, raisins, figs, and dried apricots should not be overly dry or stuck together.

To extend shelf life and improve appearance, producers often treat dried fruits with oil, sulfur, or other substances. Dust and dirt may also accumulate on the surface.

Therefore, dried fruits should always be washed in warm (not hot) water before consumption and then dried with a clean kitchen towel.

To reduce the level of aflatoxins in dates, they can be washed in a strong baking soda solution (about 90 g of baking soda per 1 liter of water) and then thoroughly rinsed.

People with allergies or asthma should consume dried fruits with caution. Some manufacturers treat them with sulfites, which may trigger allergic reactions or asthma attacks.

If dried fruits cause allergic reactions, a good alternative can be nuts, especially sweet almonds and cashews. They are well tolerated by the body and are rich in plant protein, fiber, vitamins and minerals, healthy fatty acids and biologically active compounds.

However, nuts should also be consumed in moderation. The recommended daily portion for adults is about 30 grams.

CraftOil organic nuts – a healthy part of your diet

The CraftOil company offers fresh, carefully selected, certified nuts as well as cold-pressed oils made using their own specialized pressing equipment.

Our catalog includes cashew kernels, sweet almonds, apricot kernels, hazelnuts, peanuts and walnuts. All products are stored in optimal conditions and are free from preservatives.

Our nuts, grains, and seeds are perfect for producing raw oils or enjoying as a healthy and delicious snack. To choose a product that best suits your nutritional needs, simply submit a request on our website.