The processing technology of dried fruit mainly includes drying, vacuum dehydration and frying. Different practices, there is also a big gap in nutrition.

Dried fruits and vegetables prepared by the first two methods (drying or vacuum dehydration) basically do not need to add sugar, oil and other ingredients, but only need to dehydrate and concentrate the fruits (slices) to get dried fruits, such as many dried dates and raisins on the market. There are also many friends DIY dried apples and dried kiwis in the oven.

Although some delicate nutrients will be lost, such as antioxidant substances such as vitamin C and polyphenols, most of the nutrients are still "alive" and belong to real "dried fruits", and there are many substances in them:

First of all, the dietary fiber in the fruit, especially the dietary fiber in the peel, remains in this dried fruit, which is precious to modern people who eat refined white rice and flour.

In addition, the contents of minerals such as potassium and magnesium in fruits have also increased greatly. For example, the average potassium content per100g of fresh grapes is104mg, while the potassium content per100g of raisins is as high as 995mg, so various dried fruits are one of the good sources of potassium supplementation.

In addition, some dark-colored dried fruits, such as red, blue and purple-black, are also rich in antioxidant substances such as anthocyanins and lycopene, which have certain health care value, such as dried blueberries, dried blackcurrants and dried red raisins.

What is more "bonus" for dried fruits is that after drying, dried fruits are easy to stimulate the reduction of tannins in the digestive tract mucosa, which is more suitable for people with weak gastrointestinal function to eat fruits that are afraid of cold. In addition, for bodybuilders who need a "high-carbon water" diet after exercise, dried fruits are convenient to supplement sugar and some minerals in time, which is multifaceted.

Second, the following are not really "dried fruits"

If the dried fruits are fried and dehydrated, the fruits with fat content less than 1% will become dried fruits with fat content of 10% or even more than 15%, such as some dried bananas, dried apples and crisp dates. This kind of dried fruit is characterized by crispness, and there are some greasy traces in your hand.

Some friends mistake preserved fruit for "dried fruit". In fact, preserved fruit is a restricted snack. Because preserved fruit needs to be dyed with high concentration sugar solution (generally more than 65% sugar solution), preserved fruit looks crystal clear, tastes sweet inside, and even masks the taste of raw fruit. Therefore, some candied fruits use some relatively poor quality fruits as raw materials, and the taste is also very difficult.

Because high-concentration sugar solution has a certain antiseptic effect, preserved fruits generally do not add preservatives, but some low-sugar preserved fruits will add preservatives appropriately. In addition, in order to make its color more beautiful, some pigments will be added to the preserved fruit. Vitamin C and polyphenols are almost lost in the processing of preserved fruit, and more importantly, a lot of delicate sugar is added, which can easily lead to dental caries and obesity if eaten in large quantities.

Third, the biggest disadvantage of dried fruit is its high sugar content, not the more the better.

Although the real "dried fruit" has certain nutritional advantages, it is not suitable to eat more. Because most dried fruits have a sugar content of about 80% after drying and concentration, and they are refined sugars with relatively small molecular weight. Generally, fruits are low GI (glycemic index) foods, while dried fruits are mostly medium GI foods. Eating too much not only has high calories, but also increases blood sugar faster.

Generally speaking, dried fruits can be eaten 1-2 times a day, with a small handful each time. And after eating dried fruits, other foods with high sugar content should also be controlled. It is best to eat less staple food to prevent excessive calories.

In addition, after eating dried fruits, pay attention to brush your teeth and rinse your mouth in time to prevent damage to your teeth.

Fourth, the choice of dried fruit must look at the nutrition label.

Special reminder, you must look at the nutrition label when buying dried fruits. If it is fried dried fruit, most of its ingredients list contains the words "vegetable oil" and other oils, and the fat content in its nutrient composition list is not low.

In addition, although some products are not made by frying technology, sugar and food additives are still added to improve their color and fragrance, such as pineapple slices and dried kiwifruit, which are mostly candied fruit and candied fruit, which is different from dried fruit.