Many people seek healthier alternatives. One of the most popular alternatives for healthier eating is the use of dried fruit as a sweetener for foods. Is it really healthier? Let’s talk about the benefits and considerations in using dried fruit as a natural sweetener.
Nutritional Benefits of Dried Fruit
Dried fruits, such as dates, raisins, apricots, and figs, contain natural sweetness and nutrient richness. Unlike sugar, which is just empty calories, dried fruits contain vitamins, minerals, and fiber. Here are some examples of the nutrients they contain:
Fiber: Dried fruits dietary fibers help in breaking down the food and assist in improving the digestion. This is further used for regulating blood sugar levels as it helps in a feeling of satiety or fullness.
Micronutrients: They are high in required vitamins and minerals, such as potassium, magnesium, and iron. They help to serve a variety of bodily functions including muscle contraction to oxygen transport.
They are antioxidants: Some of the dried fruits contain high amounts of polyphenols. The oxidative stress and inflammation are checked.
The list of nutrients makes the dried fruit an even healthier option than that of sugar refined and used in form of white sugar, or high-fructose corn syrup.
Dried Fruit Comparison to Sugar
All the sugar molecules in white sugar are in the form of sucrose, whereas dried fruits occur naturally with sugars like fructose and glucose along with fiber, vitamins, and minerals. Since this sugar is absorbed slowly due to its high fiber content, an insulin surge is avoided with a slow rise in blood sugar levels.
It has no nutrients but contains calories; dried fruit contains nutrients, and therefore it is denser when nutrition is considered when you use the fruit to sweeten foods. It keeps one full for a relatively long period.
The fiber content in dried fruit, however, will keep one full for a rather long period; sugar is absorbed fast in the body and leads to spikes and dives in the blood sugar, giving a constant craving for sweets.
Glycemic Effects of Dried Fruits
The glycemic index measures the rate of increase of the blood sugar from a food product. Foods of high GI trigger a fast and rapid elevation in the blood sugar level, and foods with lesser GI result in slow elevation of the blood sugar level.
Generally, dried fruits fall in between the scale with natural sugars that are also artificially added fiber content.
Even though the fiber in dried fruit slows down the rise of blood sugar, dehydration still concentrates the sugars in ways that would make the glycemic load much higher than its fresh counterpart, which is something to consider for people on medications for diabetes.
Health Benefits Using Dried Fruit as A Sweetener
Better Gastrointestinal Health: Dried fruits contain a high quantity of fiber. The dietary consumption of dried fruits helps in proper bowel movement and hence avoids constipation. Prunes are highly popular due to their mild laxative, which is given due credit for both, its fiber as well as natural sorbitol.
More nutrients intake: all vitamins and minerals are available in apricots, figs, and dates to support health, energy, a good functioning immune system, and healthy skin; topping your foods with dried fruit will give another layer of nutrition input to your body.
It guards against free radicals; the polyphenols and other antioxidants in dried fruits prevent oxidative stress, which is related to aging as well as many chronic diseases. It may help beyond sweetness to health in general.
Better Blood Sugar Management: Dried fruit contains natural sugars, but the fiber will delay its absorption. Therefore, it will manage blood sugar better than refined sugars. Again, though, the portion size needs to be controlled because the sugar concentration is still quite high in dried fruit.
Practical Ways to Sweeten Food with Dried Fruit
You can use dried fruits as your sweetener in really simple and versatile ways. Here are a few ideas that you would be incorporating into every meal.
Smoothie Bowls: Use dates, figs, or apricots, which can be used as natural sweetness for smoothies with no need for further added sweetener.
Baked Goods: Use mashed dates or raisins to add or replace some sugar in baked goods. Dried fruit does really well with muffin, cookie, or energy bar recipes, using moisture, which might introduce a bit more sweetness.
Sauces and Dressings: Mix chopped raisins or dates into sauces and salad dressings for that touch of sweetness.
Oatmeal or Cereal: Add dried fruit to oatmeal or cereal for a healthy dose of natural sweetness and bonus nutrition boost in the morning.
Energy Balls: Mix all your dried fruit with some nuts and seeds and press them together into a no-bake energy ball, a healthy, super convenient snack
Potential Downsides and Cautions
Although dried fruit is much healthier than refined sugar, there are a few potential downsides worth mentioning:
Highly concentrated sugar intake: Water content gets removed, therefore the intake levels of sugars become highly concentrated. The natural sugars stored within the fruit should be taken in a minimal intake level as well.
Oral health: It rots your teeth as like any other sugar containing foods unless properly rinsed off the teeth. Similarly, it also will rot your teeth if it is not thoroughly cleaned with water and brushed in your mouth.
Calorie Density: Fruit indeed is full of calories and therefore needs extreme attention from dieters and Weight Watchers regarding serving size.
Added Sugars and Preservatives: Many packaged dried fruits have high added sugar content and preservatives. Avoid these and consume the “no added sugar” or “unsweetened” ones for benefits.
Conclusion
Dried fruits are way healthier than white sugar: they contain fiber and vitamins, and not to forget antioxidants. This is a very well-balanced source of sweetness with loads of nutrient add-ons to have. But as natural sugars reach such high concentrations, moderation is of the essence.
Buy quality dried fruits from wholesale dried fruit suppliers at the best and most budget-friendly price. Dried fruit is usually packed with natural goodness; hence, using recipes that contain it will add that healthy sweetness to your general diet.
Although refined sugars contribute so much to health problems, including obesity and many more, consuming dried fruits as an addition of sweetness could help reduce the need to have something sweet with fewer accompanying risks to health.
