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The Good and The Bad about Dried Fruit: Is It Good for You?

Evidence-based Reviewed Article

An image of various dried fruitsPeople have eaten dried fruit for centuries. It was one of the easiest ways to preserve fruit and make it more easily available during winter months when fresh fruit was difficult. These days, we rely on dried fruit to cook or bake with and cherish it as a tasty, healthy snack.

While laying fruit out to dry is one of the oldest methods of preserving fruit, we can, these days, dry fruit in an oven or a food dehydrator. But is dried fruit good for you? Can you eat too much? What are the repercussions of eating dried fruit? We will look at these questions in more detail.

Benefits of Dried Fruit

Ideally, we should eat at least 5 servings of fruit and vegetables daily. They are a source of fiber, vitamins, and minerals our bodies need to stay healthy. Yet many Americans do not meet this recommendation.1 Instead, they rely on fast foods and unhealthy snacks to get through the day.

Dried fruit may thus be a healthier option than many processed snacks. This is because it contains almost the same amount of fiber and other nutrients as fresh fruits, only in a concentrated form.

Different types of dried fruit, just like their fresh counterparts, contain different vitamins, minerals, and nutrients. They thus have several health benefits as well.

We will examine some of the most commonly consumed dried fruits and their benefits. The vitamins and other essential nutrients most commonly found in include:

  • Vitamin A– plays a role in vision, supports immune health, has an anticancer effect, supports bone health, plays a role in fetal development, and supports proper growth. 2
  • Vitamin C- a powerful antioxidant, promotes immune health, helps fight off infections, and helps reduce the severity of allergic reactions.3
  • Calcium – promotes bone health and may help fight certain types of cancer, diabetes, and high blood pressure.
  • Iron – essential for the production of red blood cells, it also plays a role in transporting oxygen throughout the body and in synthesizing certain hormones.
  • Potassium – needed for all cells to function normally, it also plays a role in regulating your heartbeat, ensures proper muscle function, and helps to lower blood pressure levels.

Prunes

Highly nutritious, prunes have a laxative effect on the body. In other words, they may gently encourage bowel movements. Besides their high fiber content, they are a rich source of vitamins A and K. High in antioxidants, they may inhibit LDL cholesterol oxidation and help reduce your risk of heart disease and cancer.

Raisins

High in fiber and potassium, raisins are a dried fruit low on the glycemic index. This means they take longer to digest and do not cause major blood sugar spikes if consumed in moderation. Raisins have a high potassium content. They also:

As a result of these benefits, raisins may help reduce your risk of type-2 diabetes and heart issues.

Dates

A white bowl full of datesWith a shelf life of over a year, this dried fruit is a rich source of fiber, vitamins, iron, potassium, and antioxidants. Dates, often used as a replacement for sugar in baking, have an intense sweetness because their sugar content condenses and crystalizes during drying.

Dates may help reduce oxidative stress that could result in inflammation. Eating them may also help with blood sugar control. Pregnant women who eat dates throughout the four weeks before their due date may also experience a shorter first stage of labor.4

Cranberries

This has a high vitamin C content. It also contains various B vitamins. The B vitamins play an important role in a variety of cellular functions. These vitamins also play a role in promoting cognitive health and in reducing your risk of certain types of cancer.

Apricots

Apricots, besides fiber, contain large quantities of vitamin A, vitamin E, copper, and potassium. Eating dried apricots may help promote better brain function, lower your risk of type-2 diabetes, and improve immune health. This is also a rich source of iron.

Possible Negative Consequences of Eating Dried Fruit

However, dried fruit has some significant disadvantages depending on how it is processed.  And eating excessive amounts could prove unhealthy! Some are made with added sugars and sulfites that act as toxins in the body and can cause weight gain, blood sugar issues, and reactions in some people. Simply consuming large quantities can also have this effect in some cases.

This is why eating organic dried fruit without added sugar and preservatives in moderation is your best bet.

Higher Sugar and Calorie Consumption

The sugar in fruit, fructose, while regarded as a healthier option than conventional sugar, is still unhealthy when consumed in high amounts. This could happen if you eat a lot.

The problem is not the dried fruit, per se, but rather that eating much larger quantities is easier than fresh fruit. You may, for example, eat only a small handful of grapes. However, the same volume of raisins contains much more calories and sugar than that handful of grapes because raisins are grapes in condensed form. While each raisin may have a similar fructose count as a single grape, you eat many more raisins than grapes.

Your blood sugar levels could thus go up due to consuming large volumes of dried fruit. This could have serious consequences for those with diabetes.

Furthermore, although dried fruit has a high fiber content, excessive consumption, and high fructose intake could result in weight gain. On the other hand, fresh fruit does not have this effect because its high water content adds to a feeling of fullness. You thus eat less and consume fewer calories.

In addition, many types have added sugar. Cranberries, for example, are very sour, so significant quantities of sugar are added. Some is also candied. This added sugar can harm your health and lead to weight gain. It also contributes to inflammation and the many health issues associated with it5. These include metabolic syndrome, Type 2 diabetes, and heart disease. And let us not forget the cavity-promoting action of sugar on our teeth!

Sulfites

Sulfites are commonly added to commercial dried fruit as a preservative to maintain a bright color. Many people have a sensitivity to sulfites. People with sulfite sensitivity may experience an asthma attack or develop skin rashes or stomach cramps.

When purchasing, try to choose organic, sulfite-free fruits if you have a sulfite sensitivity. These fruits have a greyish hue instead of the more appealing, brightly colored hue we associate with ‘healthy’ dried fruit.

Liver Health

An computerized image of the liver being examined by someoneAnother consideration when discussing sulfites and the other chemicals added to commercial dried fruit is your liver health. Your liver may have difficulty removing these chemicals because they are considered toxins. Add to this the high amount of fructose your liver has to deal with, and it can struggle.

Your liver metabolizes protein, fat, and carbohydrates into energy. The high amounts of fructose consumed when eating copious amounts  can interfere with the liver’s ability to work properly.

Gastrointestinal Issues

Rich in fiber, dried fruit can help to regulate your intestinal function and, thus, bowel movements. However, while fiber promotes proper intestinal function, too much can overstimulate the intestines. This could result in negative consequences, including:

  • stomach aches
  • gas
  • bloating
  • diarrhea
  • nausea
  • dehydration
  • poor absorption of nutrients

If you do not drink enough fluids when eating dried fruit, you also risk constipation and, in some instances, intestinal blockages. Gas results from the bulkier stools that result from a high fiber intake, the fermentation process, and corresponding gas formation.

Very high-fiber diets can also lead to nutrient deficiencies because too much fiber can interfere with your gut’s nutrient-absorbing ability. This is because fiber bonds with various nutrients.

Dried Fruit and Inflammation

The antioxidants found in dried fruit may help your body fight off inflammation. Inflammation, as part of your immune system’s actions during the NeuroEndoMetabolic (NEM) stress response, indicates an immune system fighting to protect your body against stressors like foreign pathogens. Once the stressor is removed, inflammation should abate.

Commercially dried fruit often contains pesticides, colorants, added sugar, and even preservatives to extend shelf life. These could affect your health, especially if you already have health issues. Also, remember that the concentrated fructose could contribute to inflammation if you do not eat it in moderation.

These additions to commercially dried fruit, as well as the high sugar content, can induce a state of stress that activates the body's Inflammation circuit to manage what your body sees as toxins. Thus, eating large quantities constantly could be treated in your body like eating large amounts of candy, and chronic inflammation could result. This could cause various health issues in the long run.

These inflammatory disorders are related to adrenal fatigue. Adrenal Fatigue Syndrome (AFS) is the non-Addison's form of adrenal dysfunction, where the body's stress response cannot keep up with life's chronic stressors. Adrenal fatigue results from the constant high production of cortisol by the adrenal glands due to a body constantly in a state of stress. Over an extended period, the adrenal glands fall into a state of dysfunction that could lead to serious symptoms.

Who Should Think Twice Before Consuming Dried Fruit?

While dried fruit provides a healthy snack when eaten in moderation, certain people should exercise caution or avoid it. The following people should practice caution.

People with Diabetes

Dried fruit can be very high in sugar, so people with diabetes should only eat in moderation and with consideration of their total carbohydrate intake. Remember, natural sugars are very concentrated. Eating a lot could cause a quick increase in your blood sugar levels.

People with Fruit Allergies

If allergic or sensitive to a certain fruit, you should also avoid eating it in a dried form. The allergic compounds may be present even in the dried fruit and trigger a reaction.

People Trying to Lose Weight

An image of someone picking fried fruits from her palmDried fruit has a high carbohydrate and calorie count. They are concentrated and carry more carbohydrates and calories according to weight count than fresh fruit. One fresh date weighs more than a dried one, for example. So, consuming more dried fruit than fresh fruit is much easier. This could result in weight gain.

People with Gut Issues

The high fiber content of dried fruit makes it difficult for some people with gut issues to digest properly. Consuming large amounts could lead to gut issues, including bloating, gas, diarrhea, etc.

People with Adrenal Fatigue

The high potassium content can reduce salt balance in those with lower aldosterone sensitivity in adrenal fatigue sufferers. In addition, the high sugar spike does not help the reactive hypoglycemic episodes that adrenal fatigue sufferers could have. Beware of taking too much dried fruit if you have adrenal fatigue.

A Healthy Alternative to Dried Fruit

A healthier alternative is to focus on a diet incorporating plenty of fresh fruit and vegetables and the proteins and grains our bodies need to function optimally.

If you feel stumped on changing your diet, i.e., you find yourself stuck between a rock and a hard place because you have no idea where to start, please consider the Adrenal Fatigue Recovery Program. Designed by a healthcare professional with adrenal fatigue and associated health issues, the program provides a meal plan and many delicious recipes to help you eat a nutritious, balanced diet. The program also includes videos, articles, and many other helpful tools to help you on your journey to a healthier lifestyle.

Dried Fruit: In Conclusion

While dried fruit has numerous health benefits, the trick is to limit your consumption. Here, moderation is key, as eating too much can cause weight gain, blood sugar spikes, sulfite sensitivity, inflammation, and more. If possible, opt for fresh fruit or veggies instead.

Dr. Lam's Nutritional Adrenal Fatigue Recovery Plan may also provide tips on choosing healthy snack options besides dried fruit. Dr. Lam's Nutritional Adrenal Fatigue Recovery Program offers a comprehensive approach to adrenal fatigue recovery, featuring Dr. Lam’s educational materials, a 30-day meal plan, 4 adrenal support supplements that have helped many recover, yoga and breathing exercises, a lifestyle toolbox, and personalized nutritional consultation from Dr. Lam’s highly trained adrenal fatigue team to ensure effective recovery.

© Copyright 2024 Michael Lam, M.D. All Rights Reserved.
References

“Only 1 in 10 Adults Get Enough Fruits or Vegetables.” Centers for Disease Control and Prevention, 16 Feb. 2021, cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html.

McEldrew, Emily P., et al. “Vitamin A.” StatPearls - NCBI Bookshelf, 10 July 2023, ncbi.nlm.nih.gov/books/NBK482362.

Kordi, Masoumeh, et al. “Effect of Dates in Late Pregnancy on the Duration of Labor in Nulliparous Women.” Iranian Journal of Nursing and Midwifery Research, vol. 22, no. 5, 2017, pp. 383-387, doi:10.4103/ijnmr.IJNMR_213_15.

Ma, Xiao, et al. “Excessive Intake of Sugar: An Accomplice of Inflammation.” Frontiers in Immunology, vol. 13, 31 Aug. 2022, doi:10.3389/fimmu.2022.988481.

Dr. Lam’s Key Question

Whether dried fruit promotes gastric health depends on the health of your gut in the first place. While in some cases dried fruit can add fiber to the diet or even act as a laxative, it can also add too much fiber and slow digestion or even interfere with nutrient absorption in some people. People with gut health issues should talk to a doctor about adding dried fruit to their diets.

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