November 20, 2018 · Written by Foodtolive Team

Low-Sugar dried Fruits that are Actually Good for You

Fruits are amazingly good for our body. It contains valuable nutrients that can prevent chronic illnesses and provides tons of health benefits. It adds up to a refreshing taste and flavor that everybody can enjoy. But what if you can’t grab some fresh fruits for a healthy snack? Well, worry not because there are low sugar dried fruits that are actually good to munch on in between meals that will give you essential nutrients to stay healthy. It also forms a convenient and perfect snack whenever you are away in camping, hiking, on a long trip or flight. It’s a handy and healthy snack to consume on the go instead of reaching for those potato chips. Dried fruits can also be a wonderful natural alternative for artificial sweeteners out there. It is a whole food that retains the fiber, vitamins, and minerals that comes from whole fresh fruit. You can combine it in your baking recipes, oatmeal, energy bars and a delicious ingredient to a handful of trail mix.


Dried fruits sometimes get a bad reputation in terms of having high natural sugar content and the process that other fruit varieties goes through. In drying fruits, dehydration process is used by taking fresh fruits and removes its water content while making its nutrients more concentrated to its maximum. However, not all fruits are made equal some gives a much higher concentrated sugar when going to the process of drying but other fruits retain a low sugar content when dried which can bring phenomenal health benefits for you. While all fruits naturally have sugar, limit yourself to ¼ cup of dried fruits and mix it with healthy nuts to lessen the insulin response by balancing the sugar with healthy protein. In that way, you avoid complications on sugar spikes and prevent overeating with dried fruits.

As to the process that dried fruits goes through, drying method is an old natural technique that was born out of necessity and was used long before canning and freezing were utilized. It is mankind’s oldest way of preserving the food from spoiling while maintaining its nutritional value. It is also a great way of putting away the bounty of the summer for winter use. Although some manufacturers of dried fruits tend to add some sulphites and benzoates as preservatives, you need to be cautious as to make sure that you read the list of ingredients in the labels carefully to ensure that the only ingredients included are the fruits. It is best to buy 100% organic dried fruits. Despite this, all is good on the way dried fruits are processed because drying is still a natural and safe method of preserving fruits.

Dried fruits are indeed a source of nutrition. You can add a handful of it in your diet to keep you healthy and fit. Consequently, consuming dried fruits have health benefits in store enough reason to enjoy it and reap the benefits. One of the benefits is it can cure constipation. Once the water is removed from fruits, it leaves out rich fiber content. It creates a gastrointestinal activity that loosens up the bowel making it soft and easy to get out from our system. The minerals such as magnesium, potassium, and phosphorous are likewise retained their potency on dried fruits supporting good blood circulation. Dried fruits are also a welcome treat for dieters as it is rich in fiber and low in sodium making it ideal for a fat-free diet.


Let’s check on some of the low sugar dried fruits that are actually good for you.

1. Dried apricots are a good choice when you want a low sugar content among other dried fruits that provide plenty of antioxidants vital in protecting cells from free radicals. They are an excellent source of vitamins C, A, and E, potassium, and fiber. They are easy to be digested because of its lower fructose. However, some apricots you may find in supermarkets are commercially processed with preservatives so it is better to look online for organic and preservatives free apricots. Enjoy it to your oatmeal, baked goodies, and granola bars.

2. Dried prunes are also rich in vitamin C and soluble fiber just 2 pieces of serving per day can help make you regular that’s how potent it is. It’s great for snacking because it’ll keep you full for a longer period. They are fairly low in sugar compared to dates. It contains the mineral boron that supports stronger and healthy bones. Likewise, it is a good source of iron and potassium. Enjoy them as well in your baked goods, muffins and granola bars or just savor its good taste by eating it plainly.


3. Raisins are the cheapest option with most nutrients there is among dried fruits. They are common staple ingredients you see in many dishes that gives out tremendous health benefits. It is good for the heart and bones health, enhancing moods and maintaining an ideal weight when eaten in moderation. Buy raisins that are organic as the typical raisins may contain pesticides. Enjoy it in many dishes such as stews, cakes, cookies and energy bars. If you are eating it plainly, make sure to adhere to ¼ cup per serving and have it together with equally healthy nuts such as almonds and walnuts.

4. Dried mulberries are not the typical type for dried fruits that look like raisins but unlike raisins and other dried fruits, they are lower in sugar. It is worth eating though because just one-quarter of a cup will give you 130% of the daily dose of vitamin C. They are a good source of magnesium, B vitamins, iron, and potassium. Dried mulberries have a combination of vanilla, figs, raisins and wine flavor. Enjoy eating it in place of raisins and always have the organic version as the best option.

5. Dried black mission figs are high in vitamin B6, magnesium and iron. It relieves both constipation and bloating as it is rich in soluble fiber. Figs have higher calcium content compared to milk which is good for your bones. It is a good alternative for dates because it has less sugar but gives as much flavor and can easily be soaked and use in recipes following a one to one ratio. If you haven’t tried eating figs yet and wants to know what it tastes like, well it’s a combination of caramel, vanilla, and raisins. It’s a must-have for a healthy snack.

It is always right to incorporate fruits into your diet as well as vegetables. In like manner, dried fruits have its share of nutrients, health benefits, and convenience so let’s enjoy the best of both worlds that nature has given us.