Dried Fruits: A smart and healthy alternative in a world of junk-food!

How often we see children munching cheetos during the recess-break in school! Office goers rushing in to a store to grab a burger on their way to office! A family enjoying an evening-time soap opera with a bowl full of chips on the centre-table! Hostel-mates sharing a packet of wafers and a bottle of Coke while solving homework in the late night for the next day! For that matter, a group of people sipping beer and chewing French fries at a weekend party in a pub! The answer would be: Very often!

Many of the above instances are classified as junk-food eating habits! Health researchers and consultants warn that these pose grave health risks to us. According to scientists at the University of Bonn, “junk food causes the immune system to go haywire, as if they were being attacked by a serious disease[,] … increasing the risk of developing major illnesses [like] the hardening of arteries.”[1] In a case study published in the Annals of Internal Medicine, a University of Bristol researcher reports that a young patient in the UK became legally blind after he began subsisting on a narrow range of junk food like chips, crisps, white bread, processed ham slices, and sausage for several years in the elementary school.[2] An empirical study by the Institute of Health Metrics and Evaluation (IHME), Seattle, published in the Lancet Medical Journal, infers that "[b]ad diets kill[s] more people globally than tobacco[; p]oor diets were responsible for 10.9m deaths, or 22% of all deaths among adults in 2017[;] … [c]ardiovascular disease was the leading cause, followed by cancers and diabetes[; n]early half – 45% – were in people younger than 70[;] … [t]obacco was associated with 8m deaths, and high blood pressure was linked to 10.4m deaths[; and suggests that e]ating and drinking better could prevent one in five early deaths.”[3] A global study finds that one in five deaths is associated with poor diet, with cardiovascular disease being the biggest contributor, followed by cancers, and Type 2 diabetes.[4] With the backdrop of health and life risks arising from consuming junk food, the consumption of dried fruits is showing a steady growth, worldwide.[5]

Dried fruits

Drying is one of the oldest methods for long-term preservation of fruits (and similar perishable items.[6] It is still used widely to preserve fruits for familial consumption and for commercial sale, especially during non-fruit bearing seasons. Dried fruits can be preserved for much longer than fresh fruits. These can be handy ‘just food’ (not junk food) for us when we are in office where fluids from fruits can make things dirty, relishing ‘fruits’ while doing certain chores like driving or strolling in a mall without getting messy, travelling to places where refrigeration is not available, watching a movie on Netflix in bedroom without spoiling pillow covers or bed-spreads, and so on.

A dried fruit is a fruit that has had almost all of the water content removed through drying methods. The fruit shrinks during the drying process, producing smaller, lighter, and energy-rich dried fruits. Fruits are perishable goods. Drying removes the water from them and inhibits the growth of micro-organisms, hence prevents rotting.[7] This also reduces the weight and bulk of foods which cuts down on transportation and storage costs.

Sun drying is the simplest and cheapest method of drying. It is used for high volume fruits like sultanas and raisins.[8] However, a concern in this process is that the producer has little control over the drying conditions and the quality of the dried fruit. To make higher quality products, artificial driers are used that are solar, diesel, electric, or biomass powered) according to the different needs of the user.

There are two main types of dried fruit, viz. semi-moist and dried fruits. Semi-moist fruits, such as grapes contain naturally high levels of sugar which means they can be preserved with higher moisture content than most other dried fruits.[9] Semi-moist fruits can have moisture content up to 25 percent and are consumed as they are without rehydration.[10] The sugar content of dry fruits can be increased by soaking the fruits in sugar solution prior to drying that are known as osmotically dried fruits.[11]

The most common types of dry fruits are raisins, dates, prunes, figs, apricots, apples, plums, mangoes, pineapples, cranberries, bananas, guavas, pears, etc. Various types of dried fruits are available like slices, cubes, candies, and rolls (with or without sugar coating).

Dried fruits: A fad or a smart and healthy alternative!

When we hear the word: “fruit,” the next word that comes to mind immediately is: “sweet.” Fruits contain high levels of sugar in the form of fructose.[12] People may believe that fruits are bad for health. However, this is a myth. Fructose is only harmful in large quantities and fruits do not have excessive of it.[13] We need longer time to chew fruits and take a while to digest. This implies that fruit-fructose hits the liver slowly. To the contrary, when fructose hits our liver quickly and in large amounts as is the case, say when we sip Coke, it can have adverse health effects over time.[14] Thus, eating fruits has negative metabolic effects.

Far from being just watery bags of fructose, fruits have lots of nutrients in them that are vital for health. This includes soluble fiber, vitamins, minerals, antioxidants, and other natural compounds. Soluble fiber helps to reduce cholesterol levels and slow down absorption of carbohydrates that have been linked to weight-loss.[15] Fruit skin is rich in antioxidants and fiber. Fruits have vitamins and minerals with health benefits. Folates, chemopreventive agents, prevent cancer.[16] Lycopene, one of several carotenoids (compounds that the body can turn into vitamin A), may protect against lung, mouth, and throat cancer.[17] Significant reduction in breast cancer is reported in women who had higher intakes of fruits like apples, bananas, and grapes during adolescence, and oranges during early adulthood.[18] Folic acid may reduce homocysteine levels in blood that can prevent cardiovascular diseases like high/low blood pressure and heart attack.[19] For example, daily fruit consumption can reduce the risk of heart disease by seven percent.[20] Minerals in fruits like potassium and magnesium help to strengthen bones.[21] Fruits like blueberries, grapes, and apples lower the risk of Type 2 diabetes.[22] An empirical study finds that higher fruit and vegetable intake reduces risk of diabetes in women by forty-six percent.[23] Fruits like berries, apples, and pears facilitate weight loss.[24] Indigestible fiber in fruits absorbs water and expands as it passes through the digestive system that can regularize bowel movements and relieve or prevent constipation.[25] Insoluble fiber in fruits decreases pressure inside the intestinal tract and may help prevent diverticulosis.[26] Lutein and zeaxanthin found in orange, honeydew melons, kiwis, and grapes keeps eyes healthy and prevents cataract.[27] Dried fruits contain about the same amount of nutrients as the fresh fruits, but condensed in much smaller packages.

Health benefits of dried fruits

Dried fruits are highly nutritious, rich in micronutrients, fiber, and antioxidants.[28] For example, by weight, dried fruits contain up to 3.5 times the fiber, vitamins, and minerals in comparison to its fresh fruit counterparts.[29] One serving can provide a large percentage of the daily recommended intake of many vitamins and minerals, such as folate[30].[31] Dried fruit generally contains a lot of fiber and is a great source of antioxidants, especially polyphenols;[32] which are associated with health benefits such as improved blood flow, better digestive health, decreased oxidative damage, and reduced risk of many diseases.[33] Consuming dried fruits can facilitate more ingestion of nutrients and aid weight-loss.[34]

Dried apricots and peaches, rich sources of carotenoids, can prevent certain types of cancer.[35] Apricots contain the highest amount of phytoestrogens, which may provide relief from hot flashes and menstrual pain, prevent osteoporosis in women, and fights acne.[36] Raisin is rich in fiber, potassium, have a low to medium glycemic index value, and a low insulin index.[37] Raisins may improve blood sugar control, lower blood pressure and blood cholesterol, as well as decrease inflammation, the risk of developing Type 2 diabetes and heart disease.[38] Prunes are dried plums known natural laxatives. These have high contents of fiber, minerals like potassium and boron, a sugar alcohol called sorbitol, antioxidants, beta-carotene (vitamin A), and vitamin K. Eating prunes help improves stool frequency and consistency, relieves constipation,[39] prevents heart disease and cancer,[40] and fights osteoporosis.[41] Dried figs may help alleviate constipation, lower cholesterol and control blood sugar levels.[42] Dry figs are a good source of calcium that can fight osteoporosis.[43] Dried apples have antioxidant, antiviral, anticancer, and anti-inflammatory properties.[44] Eating dried apples also controls cholesterol levels.[45] Dried pears are rich in fiber, vitamins C, E, and folate that can help to reduce heart health risk by lowering homocysteine levels.[46] Dates are a great source of fiber, potassium, iron, antioxidants, and have low glycemic index.[47] It reduces oxidative damages leading to diseases like Alzheimer’s disease, and helps to facilitate cervical dilation and decreases the need for induced labor in pregnant ladies.[48] Dry cranberries prevent urinary tract infections.[49]

Some caveats about dried fruits and concluding thoughts

Nevertheless, research says that there are also demerits in consuming dry fruits. Drying depletes the quantities of vitamin C.[50] The concentration of sugar and calories are high in dry fruits resulting in high concentration of glucose and fructose in small volumes. Eating a lot of fructose increases the risk of weight gain, Type 2 diabetes, and heart diseases.[51] Candied fruits are coated with added sugar before being dried to make dry fruits more sweet and appealing, which increases the risk of obesity, heart diseases, and even cancer.[52] Preservatives like sulfites added to dried fruits to embellish the look and prevent discoloration, especially in the case of raisins and apricots. Presence of sulfites may cause stomach cramps, skin rashes and asthma attacks.[53]

As users and sourcing agent of dried fruits, we conclude with the following remarks. If one is sensitive to high sugar content, s/he should always read the added sugar details mentioned on of dry fruit packets. To avoid sulfites, choose dried fruit that is brown or grayish rather than brightly colored.[54] Dried fruits can be contaminated with fungi, aflatoxins, and other toxic compounds when improperly handled and unhygienic storage conditions.[55] Finally, it must not be consumed in excess because there is always the risk of overeating; what is the right quantity must be assessed from the food values mentioned on the packet.

* * *

Authors

Miranda D Obi, MHS; & Siddharth Mohapatra, PhD

Directors at MiraSid Pty Ltd.

www.mirasid.com

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Notes

[1] Baulkman and Dailymail.com (2018)

[2] Mahase (2019)

[3] Boseley and the Guardian (2019)

[4] Afshin, et al. (2019)

[5] The global dried fruits market has been estimated to be valued around US$ 7,255.4 Mn in 2018, and the market is projected to increase at a healthy CAGR of 5.9% during the forecast period (2018-2026) (Transparency Market Research, 2018). CAGR (Compound annual growth rate) is the rate of return that would be required for an investment to grow from its beginning balance to its ending balance, assuming the profits were reinvested at the end of each year of the investment’s lifespan.

[6] FAO (n.d.)

[7] FAO (n.d.)

[8] FAO (n.d.)

[9] FAO (n.d.)

[10] FAO (n.d.)

[11] FAO (n.d.)

[12] Gunnars & Healthline (2018)

[13] Gunnars & Healthline (2018)

[14] Gunnars & Healthline (2018)

[15] Brown, Rosner, Willett, and Sacks (1999); Salas-Salvadó, et al. (2008)

[16] Lee and Chan (2011)

[17] Farvid, et al. (2019)

[18] Farvid, et al. (2016)

[19] Dauchet, Amouyel, Hercberg, and Dallongeville (2006)

[20] Dauchet, Amouyel, Hercberg, & Dallongeville (2006)

[21] Tucker, et al. (1999)

[22] Muraki, et al. (2013)

[23] Ford and Mokdad (2001)

[24] Bertoia, et al. (2015)

[25] Lembo and Camilleri (2003)

[26] Aldoori, et al. (1998)

[27] Christen, Liu, Glynn, Gaziano, and Buring (2008)

[28] Cossu, et al. (2012); Kundu and Chun (2014); Posadino, et al. (2011); Yurt and Celik (2011)

[29] Jarnadottir and Healthline (2017)

[30] Folate is one of the B-vitamins and is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA. Adequate folate intake is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence.

[31] Bennett, Singh, and Clingeleffer (2011)

[32] Vinson, Zubik, Bose, Samman, and Proch (2005)

[33] Landete (2012)

[34] Dennison, Rockwell, and Baker (1998); Keast, O'Neil, and Jones (2011); McGill, Keast, Painter, Romano, and Wightman (2013)

[35] Chang, Alasalvar, and Shahidi (2016)

[36] Chang, Alasalvar, and Shahidi (2016)

[37] Anderson and Waters (2013); Kim, Hertzler, Byrne, and Mattern (2008)

[38] Anderson and Waters (2013); Anderson, Weiter, Christian, Ritchey, and Bays (2014); Bays, Weiter, and Anderson (2015); Patel, Luhovyy, Mollard, Painter, and Anderson (2013); Puglisi, et al. (2008)

[39] Lever, Cole, Scott, Emery, and Whelan (2014)

[40] Stacewicz-Sapuntzakis, Bowen, Hussain, Damayanti-Wood, and Farnsworth (2001)

[41] Stacewicz-Sapuntzakis (2013)

[42] Chang, Alasalvar, and Shahidi (2016)

[43] Chang, Alasalvar, and Shahidi (2016)

[44] Chang, Alasalvar, and Shahidi (2016)

[45] Chang, Alasalvar, and Shahidi (2016)

[46] Chang, Alasalvar, and Shahidi (2016)

[47] Chang, Alasalvar, and Shahidi (2016)

[48] Kordi, Meybodi, Tara, Nemati, and Shakeri (2014)

[49] Chang, Alasalvar, and Shahidi (2016)

[50] Piga, Del Caro, and Corda (2003)

[51] Tappy and Lê (2010)

[52] Stanhope, Schwarz, and Havel (2013); Yang, et al. (2014)

[53] Freedman (1980); Taylor, et al. (1988)

[54] Lester (1995)

[55] Magnussen and Parsi (2013); Tournas, Niazi, and Kohn (2015); Trucksess and Scott (2008)