Many people consider raisins, apricots, dates, and prunes not only tasty but also possessing special properties. This is indeed the case, but there are some nuances. The doctor explained the dangers of dried fruits and how to choose them correctly.
What could be more beneficial than dried fruits? They contain a significant amount of fiber, which helps normalize digestive processes, as well as vitamins, minerals, and antioxidants. However, it is not all that straightforward.
The potential harm of dried fruits was discussed by gastroenterologist Ekaterina Kashukh, PhD.
Concentrated sugar
“Dried fruits are dried fruits or berries. Previously, they were mainly prepared naturally — in the sun. Nowadays, industrial devices such as dehydrators are used for this purpose,” explains doctor Ekaterina Kashukh. — “But regardless of the drying method, the sugar content in dried fruits significantly exceeds that in fresh products.”
For example:
there are about 15 g of sugar in 100 g of grapes;
there are 65 g of sugar in 100 g of raisins.
“In addition, some unscrupulous manufacturers may add sugar by soaking the fruits in sweet syrup. This is especially harmful,” adds the doctor.
How much dried fruit is safe
The recommended daily intake of dried fruits is only 30 g. This is approximately a handful of raisins or three dates. The limitation is due to the high sugar content, sugar alcohols, and dietary fibers in dried fruits — all these factors can cause severe bloating, diarrhea, and abdominal pain.
It is important to remember that some manufacturers use chemicals that make dried fruits more appealing and increase their shelf life. One such substance is sulfur dioxide — preservative E220. It is allowed to be used in small quantities.
“For most people, sulfur dioxide is safe, but even in small concentrations, it can cause intestinal disorders or severe allergic reactions. Therefore, consuming a large amount of dried fruits is not recommended,” clarifies the gastroenterologist.
Dried fruits can be given to children starting from about 1–1.5 years old. It is advisable to first offer compote. If the child responds well, a small amount of chopped dried fruits can be added to porridge or fruit puree.
Pay attention to the smell when buying
When choosing dried fruits, one should pay attention to their appearance and aroma. Proper dried fruits should be dull, matte, and smell like fruit.
“If dried fruits emit a smell of diesel or gasoline, this may indicate that they were dried not on special equipment, but on a gas or gasoline burner,” concludes Ekaterina Kashukh.
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