Can Dried Fruit And Fruit Juice Replace Fruit?
14 Jun 2022
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To save "problems", many choose food as a substitute for fruit, such as dried fruit and fruit juice, but are the nutritional value of dried fruit and fruit juices the same? Are there any accessories? Is it really possible to eat it instead of fruit?
Are dried fruits still nutritious?
Dried fruits still have nutritional value. Compared to fresh fruits, various nutrients have increased or decreased, which cannot be generalized.
The reduced components of dried fruit are mainly moisture and vitamins C and B1 per unit mass. In general, the quantity of most dried fruits is reduced to 20-30% of the original and the quality is 6-20% of the original.
In addition to nutrients, there are also phytochemicals such as antioxidant anthocyanins, resveratrol, and flavonoids in fruits. Because these substances with health care functions are basically not affected by drying temperature, they will still be retained in dried fruit. get concentrated. This may be the source of the widely circulated "dried fruit to prevent cancer".
How to choose dried fruit?
Because of the low moisture content and high sugar content of dried fruit, it can be stored at room temperature for a long time without being eroded. It can be used as a healthy snack for office workers, young students and other people. But be sure to distinguish between dried fruit and candied fruit, dried plum products.
Regardless of whether it is naturally sun-dried, air-dried or dried by modern technology, enzymatic browning and Maillard reaction will occur with the extension of storage time or drying time to darken the color of the dried fruit.
But it is also common to see some dried fruits that are very close to the original fresh color and clear, and some dried fruits that are a little sour, sweet, crumbly, and not sticky. Such dried fruits are likely to be candied fruit or the use of sulfur-containing chemicals. Smoked and decolorized "pseudo-dried fruit".
Candied dried fruit products, in addition to the sugar of the fruit itself, also contain a lot of added sugar, and some have additional sodium, so eat less or no "pseudo dried fruit".
Does Juicing Fruit Destroy Nutrition?
Most people who like to drink fruit juice, in addition to being unable to resist the temptation of the bright color and special taste of fruit juice, also think that fruit juice is easily digested and absorbed by the human body, which is healthy and nutritious.
As everyone knows, most of the important nutrients in fruits—dietary fiber, calcium, magnesium, potassium and other minerals will remain in the pomace and discarded by us, and the vitamin C left in the juice after being squeezed into juice also greatly improves the oxygen and The probability of light and thermal oxidation is more likely to be lost by oxidation.
In this way, not only do we not make full use of the vitamins in the juice, but also because a glass of juice requires 2-3 times the amount of fruit to be squeezed, we will consume additional sugar.
In addition, if it is fresh fruit juice for takeaway, the merchant will add a color protectant for the oxidative discoloration of the juice, and such "natural juice" will become very unhealthy.
Can dried fruit and fruit juice replace fruit?
There is growing research evidence that increasing fruit intake reduces the risk of cardiovascular disease and gastrointestinal cancers (colorectal, gastric, and esophageal). Dried fruit and fruit juice cannot replace fresh fruit for two reasons:
①Dried fruits and fruit juices have extremely high sugar content and high calorie content, which is very unfavorable for blood sugar and weight control.
②Fresh fruit is the main food source of vitamin C that our body must supplement every day, and vitamin C plays an important role in health. The vitamin C of dried fruit is almost reduced to zero, and the vitamin C in fruit juice is also easily destroyed. If dried fruit and fruit juice are often used instead of fruit, the intake of vitamin C will be insufficient and the oxygen-carrying capacity of the blood will decrease. There will be problems such as fatigue, lack of concentration, and decreased ability to work and study. In the long run, it will be detrimental to health.
It is recommended in the Dietary Guidelines for Chinese Residents that healthy people over 2 years old should consume 200-350 grams of fresh fruit a day, and do not replace fruit with fruit juice, unless they are frail and elderly people, people with weak gastrointestinal digestive function, or temporary eating disorders . For children, it is necessary to encourage eating fruit instead of drinking fruit juice. Eating fresh fruit can not only absorb more comprehensive nutrition, but also help to exercise the masseter muscles, and is also conducive to the health of teeth, and develop a good eating habit for lifelong benefits.
Special Note: Dried fruits and juices are not suitable for people with obesity, overweight, high blood sugar, high blood pressure and dyslipidemia because health-promoting nutrients will be lost and sugar content will increase.
Are dried fruits still nutritious?
Dried fruits still have nutritional value. Compared to fresh fruits, various nutrients have increased or decreased, which cannot be generalized.
The reduced components of dried fruit are mainly moisture and vitamins C and B1 per unit mass. In general, the quantity of most dried fruits is reduced to 20-30% of the original and the quality is 6-20% of the original.
In addition to nutrients, there are also phytochemicals such as antioxidant anthocyanins, resveratrol, and flavonoids in fruits. Because these substances with health care functions are basically not affected by drying temperature, they will still be retained in dried fruit. get concentrated. This may be the source of the widely circulated "dried fruit to prevent cancer".How to choose dried fruit?
Because of the low moisture content and high sugar content of dried fruit, it can be stored at room temperature for a long time without being eroded. It can be used as a healthy snack for office workers, young students and other people. But be sure to distinguish between dried fruit and candied fruit, dried plum products.
Regardless of whether it is naturally sun-dried, air-dried or dried by modern technology, enzymatic browning and Maillard reaction will occur with the extension of storage time or drying time to darken the color of the dried fruit.
But it is also common to see some dried fruits that are very close to the original fresh color and clear, and some dried fruits that are a little sour, sweet, crumbly, and not sticky. Such dried fruits are likely to be candied fruit or the use of sulfur-containing chemicals. Smoked and decolorized "pseudo-dried fruit".
Candied dried fruit products, in addition to the sugar of the fruit itself, also contain a lot of added sugar, and some have additional sodium, so eat less or no "pseudo dried fruit".Does Juicing Fruit Destroy Nutrition?
Most people who like to drink fruit juice, in addition to being unable to resist the temptation of the bright color and special taste of fruit juice, also think that fruit juice is easily digested and absorbed by the human body, which is healthy and nutritious.
As everyone knows, most of the important nutrients in fruits—dietary fiber, calcium, magnesium, potassium and other minerals will remain in the pomace and discarded by us, and the vitamin C left in the juice after being squeezed into juice also greatly improves the oxygen and The probability of light and thermal oxidation is more likely to be lost by oxidation.
In this way, not only do we not make full use of the vitamins in the juice, but also because a glass of juice requires 2-3 times the amount of fruit to be squeezed, we will consume additional sugar.
In addition, if it is fresh fruit juice for takeaway, the merchant will add a color protectant for the oxidative discoloration of the juice, and such "natural juice" will become very unhealthy.
Can dried fruit and fruit juice replace fruit?
There is growing research evidence that increasing fruit intake reduces the risk of cardiovascular disease and gastrointestinal cancers (colorectal, gastric, and esophageal). Dried fruit and fruit juice cannot replace fresh fruit for two reasons:
①Dried fruits and fruit juices have extremely high sugar content and high calorie content, which is very unfavorable for blood sugar and weight control.
②Fresh fruit is the main food source of vitamin C that our body must supplement every day, and vitamin C plays an important role in health. The vitamin C of dried fruit is almost reduced to zero, and the vitamin C in fruit juice is also easily destroyed. If dried fruit and fruit juice are often used instead of fruit, the intake of vitamin C will be insufficient and the oxygen-carrying capacity of the blood will decrease. There will be problems such as fatigue, lack of concentration, and decreased ability to work and study. In the long run, it will be detrimental to health.
It is recommended in the Dietary Guidelines for Chinese Residents that healthy people over 2 years old should consume 200-350 grams of fresh fruit a day, and do not replace fruit with fruit juice, unless they are frail and elderly people, people with weak gastrointestinal digestive function, or temporary eating disorders . For children, it is necessary to encourage eating fruit instead of drinking fruit juice. Eating fresh fruit can not only absorb more comprehensive nutrition, but also help to exercise the masseter muscles, and is also conducive to the health of teeth, and develop a good eating habit for lifelong benefits.
Special Note: Dried fruits and juices are not suitable for people with obesity, overweight, high blood sugar, high blood pressure and dyslipidemia because health-promoting nutrients will be lost and sugar content will increase.
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