Tu Bishvat is Coming – Which Is Better, Dried or Fresh Fruits?

One of the customs of Tu Bishvat is eating dried fruits. To clarify things, here is a review of the good and the bad aspects of consuming fruits in general, and dried fruits in particular..

Eating fruit is a tasty way to quiet hunger and provides many of the nutrients required by the body. However, most fruits contain sugar, raising the question of their healthiness for diabetics. Fruits can be eaten in many ways – fresh, frozen, canned, dried, cooked, or processed. Most fresh fruits are rich in nutrients and low in fat and sodium. For example, a banana contains potassium and tryptophan, citrus fruits contain vitamin A and vitamin C, both strong antioxidants.

What are the limitations?

A small to medium-sized fruit contains at least about 3 teaspoons of sugar, while a larger fruit can contain up to 5-6 teaspoons! The sugar concentration in dried fruits is 3-4 times higher than in fresh fruits (due to drying and water removal, and sometimes additional sugar is added). It is important to know that a fruit's sour taste does not indicate lower sugar content, as the sourness is due to the presence of organic acids that mask the sugar taste. Therefore, a sour fruit does not imply less sugar. The main sugar in fruits is fructose, which is absorbed into the blood particularly quickly, leading to a rapid increase in blood sugar levels. Excess fructose causes an increase in blood fats (triglycerides), which is a risk factor for heart and vascular diseases. Reducing sugar intake, including from fruit sources, has been found to significantly improve triglyceride levels in just a few weeks.

Fresh or frozen fruits are the preferred option over processed fruits that come canned or dried. Processed or cooked fruits often digest more quickly in the body and cause a faster rise in blood sugar levels. Furthermore, important health components are lost during preparation, including vitamins and dietary fibers.

What is the recommended amount?

The recommendation for fruit consumption is up to 2-3 fruits per day for healthy individuals. A person suffering from high triglycerides and/or diabetes and/or fatty liver and/or obesity should consult with a clinical dietitian regarding the recommended amount of fruits for them, as in many cases the amount will decrease to 1-2 fruits per day. Of course, it's recommended to consume fresh fruits, not canned, dried, or as juice. The timing of eating fruits should be determined with a dietitian according to the patient's lifestyle, preferences, and specific medication treatment.

What should you choose?

In the past, it was sometimes recommended to choose fruits classified as having a low glycemic index, meaning they theoretically break down into sugar more slowly. In recent years, with the understanding that each person has their own personal glycemic index and that no major organization has tested the glycemic index for different foods, meaning there is no absolute ranking, there is no recommendation for allowed or forbidden fruits. It is recommended that each person test with a blood sugar monitor which fruits raise their blood sugar levels less. To do this, different fruits should be isolated and eaten separately, not after a meal. This way, the extent of blood sugar rise after eating certain fruits at certain times can be assessed.

And what about dried fruits?

Dried fruits can be a healthy part of the diet but should be approached with caution and with attention to small portions due to their high sugar content. It is recommended not to consume sweetened dried fruits, and if you are eating dried fruits without added sugar, eat only a small amount. Remember that the sugar concentration in dried fruit is high even if no additional sugar has been added. A good substitute for dried fruits is whole fresh fruits, so instead of a package of some dried fruit, you can consume a whole fresh fruit. This way, you can eat a larger volume fruit.

(Photo: shutterstock)

Moreover, aside from being a traditional holiday food, dried fruits have a health image that is not entirely justified. Dried fruits do contain essential vitamins and minerals like calcium, iron, and potassium, as well as a high content of dietary fibers that aid digestion, but their sugar concentration and caloric value are high. Additionally, industrial drying processes involve heat treatments and chemical additions, altering the nutritional values of the fruits. To make a better choice of dried fruits, it is important to check the list of ingredients and to look for preservatives and additives, as large quantities of some can cause side effects. Substances like sulfite or sulfur dioxide are found in many dried fruits and can cause breathing difficulties, nausea, and diarrhea for people who are allergic or sensitive to these substances. Those who do not want these substances in their diet are recommended to choose organic products. Some dried fruits also have artificial food coloring added, sometimes inappropriately, as they can be harmful to health. In dried papaya, for example, color called tartrazine is often added, which is not recommended for consumption. For this reason, pay attention to the presence of food coloring in dried fruits and prefer only natural ones. Another recommendation is to look for dried fruits that haven't had additional sugar or oil added. The presence of sugar and oil can also be found in the ingredient list, meaning with dried fruits bought by weight and without labeled packaging, you are essentially buying a "pig in a poke" and cannot know what has been added to the fruits, so be cautious... when pineapple is dried it should not have a fluorescent green color.

Happy and balanced holiday.

Dina Reitman is a regional dietitian at Meuhedet South District and at DMC Center for Diabetes and Obesity Treatment DMC for Diabetes and Obesity Treatment