Dry Fruits and dried fruits are loosely interchangeable terms. But the fact remains; they are two different things with different characteristics and uses. You will notice that both nuts and dehydrated fruits count as dry fruits in the normal lingo. So broadly, you could categorize dry fruits as dehiscent or indehiscent. Dehiscent refers to those dry fruits found inside a seedpod and indehiscent means the dry fruits not found inside a seedpod. These dry fruits include cashews, walnuts, almonds, pistachios, and every other nut that you can think of.
On the other hand, naturally fleshy fruits are then organically or artificially dried to make dried fruits. These dried fruits are created to concentrate the goodness of fresh fruits into something more condensed in flavour and nutritional content. These dried fruits include figs, raisins, dried cherries, apricots, prunes etc. These healthy snacking options are great to suppress your sweet tooth cravings and replace them with something healthy instead. There are common fruits like apples, bananas, and kiwis that are dried and used for the same snacking purposes.
So, if you are someone that is wondering about gifting options and stocking up your own snack supplies this festive season, let us help you out by giving some context about both dry and dried fruits.
- Dry fruits have a rich combination and content of vitamins, minerals, proteins, and healthy fats. This is the major reason why so many people stock up on dry fruits when they decide to start eating healthy.
- On the flip side, dry fruits also have high calorific value too. This is why they should be consumed in moderation. For people who are trying to watch their weight and heart patients, dry fruit consumption should be limited and pre-defined.
- To get the best out of nuts, soaking them overnight makes a big difference. This reduces the number of unsaturated fats that also decreases the net calorific value. For example, skinned and soaked almonds are considered to be a great way to start your morning. It promotes brain health and contains healthy proteins, which come in handy.
- Let’s talk about dried fruits now. Dried fruits have a much higher sugar content because they are basically full and denser versions of regular fruits. This is why their intake should be watched by heart patients, diabetics, and weight watchers. Patients suffering from gallstones, high blood pressure, and water retention issues should also watch their dried fruit intake.
- Again on the flip side, though, dried fruits are really good for anaemic patients and athletes because they provide a quick dose of dense vitamins, proteins, and energy because of the sugars present in them. They are also rich in antioxidants, making them very good to boost immunity.
Here are some buying tips to help you navigate through a very diverse market of both dry and dried fruits.
- If you buy packaged dry or dried fruits, always look at the ingredients to make sure the dry fruits are pure and not altered for taste or texture. The altered dry/dried fruits won’t share the same nutritional values.
- Avoid buying nuts that have been artificially sweetened, fried, or salted since that takes away from their pre-existing qualities. If dried fruits have “sugar” listed as an ingredient, it is an immediate red flag. Dried fruits have plenty of natural sugars, and any added sugars would just raise the number of calories without doing anything to the nutritional value.
- There are dried fruits that are naturally bitter when dried, like cranberries. In this case, look for packages that sweeten the product with natural fruit juice instead of synthetic sugar.
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