Nutrition Facts & Healthy Intake
Dried apricots are one of the most consumed dried fruits globally. These fruits are extremely popular because of their taste and the ease of consumption. Dried apricots are often consumed as a healthy snack. However, there’s one major question that has been asked about these fruits.
Are Dried Apricots Too High in Sugar?
With the increased focus on sugar intake and blood sugar control, there’s no wonder that people often wonder if dried apricots can be a healthy choice. This article aims to provide information about the healthy intake of dried apricots.
What Are Dried Apricots?
Dried apricots are made by drying fresh apricots. Fresh apricots are obtained from the apricot tree. Dried fruits contain all the nutrients and sugar present in the fresh fruit. However, the only difference between the two is the amount of sugar present. Dried fruits contain only the natural sugar present in the fruits. There’s no addition of refined sugar to these fruits. However, the drying of the fruits increases the sugar content. This has led to the question of whether these fruits are too high in sugar.
Dried Apricots Nutrition Facts
Before we discuss the healthy intake of these fruits, we need to discuss the nutrition facts of the fruits. Dried apricots contain the following nutrients.
Per 100 grams (equivalent to 1 cup of halves)
* About 240 calories
* About 63 grams of carbohydrates
Approximately 53 grams of natural sugars
Roughly 7 grams of fiber
3-4 grams of protein
Less than 1 gram of fat
High amounts of potassium
Moderate amounts of iron
Very high amounts of vitamin A (beta-carotene)
Small amounts of vitamin C
Key Takeaways from Dried Apricots Nutrition
Firstly, dried apricots are high in sugars, but these are fruit sugars, which are healthier.
Secondly, dried apricots contain fiber, which helps to slow down the sugars.
Thirdly, dried apricots contain high amounts of potassium.
Fourthly, dried apricots contain iron, which helps to combat anemia.
Finally, dried apricots are calorie-dense foods, which means that portion control must be exercised.
Dried apricots are therefore not empty calories. Rather, they are nutrient-dense foods that must be consumed mindfully.
Dried Apricots Fiber and Sugar: The Balance Explained
Dried apricots contain high amounts of sugars, but they also contain fiber, which balances this.
A serving size of dried apricots, which equates to 30 grams or 4-5 pieces, contains approximately 17 grams of sugars.
This amount of sugars is comparable to that found in a small banana.
The reason that dried apricots contain more sugars than fruits like bananas is that they are easier to eat.
Why Fiber Makes a Difference
Dried apricots contain 7 grams of fiber per 100 grams.
The fiber helps to slow down sugars, which prevents a sudden increase in blood sugars.
Unlike candies and soft drinks that contain sugars, dried apricots contain fiber, which balances the sugars.
The presence of fiber makes the body respond better to the natural sugars present in them.
Dried Apricots GI: Do They Spike Blood Sugar?
The glycemic index of a food product refers to how quickly the product can increase blood sugar levels.
Dried apricots have a low to moderate GI, ranging from 30 to 35.
Dried apricots have a low GI.
Dried apricots have a low GI, which means that they will not increase blood sugar levels too much.
However, the serving size of the dried apricots matters. If you have four pieces, that’s one thing. If you have the whole package in one sitting, that’s a different story.
If you have diabetes or insulin resistance, it’s a good idea to have dried apricots with nuts or yogurt to help regulate blood sugar.
Are Dried Apricots Too High in Sugar?
The answer to that is that dried apricots are indeed high in natural sugars, but they are not bad for you when consumed in the right serving sizes.
The natural sugars present in dried apricots have a lot of nutritional value, unlike the sugars present in packaged foods.
The problem with sugars, in general, isn’t the sugars themselves. The problem lies in how much of them we consume.
Dried apricots are sweet, so it’s easy to overeat them and not even realize how much sugars you’re ingesting.
Dried Apricots for Digestion
One of the most impressive advantages of dried apricots is their impact on digestive health.
They are high in dietary fiber and contain a natural sweetener called sorbitol, which has a mild laxative effect.
Dried apricots can help in the following ways:
Regular bowel movements
Improves digestive health
Promotes beneficial gut bacteria
Prevention of occasional constipation
Some people prefer to soak dried apricots in water and then consume them the next day. The water can be used as well.
However, excessive consumption can lead to side effects such as bloating, gas, and diarrhea.
Dried Apricots for Anemia
Iron-deficiency anemia is the most common nutritional disorder in the world.
Dried apricots contain non-heme iron, a plant-based iron that plays a crucial part in the formation of healthy red blood cells.
Dried apricots are a good source of copper, which helps in the absorption of iron.
They are also a good source of vitamin C, a nutrient that helps in the absorption of iron.
Incorporating dried apricots in the diet can be beneficial for those suffering from iron-deficiency anemia.
Incorporating dried apricots in the diet can be beneficial for those following a vegetarian or vegan diet.
Are Dried Apricots Good for Weight Loss?
Dried apricots can be helpful in losing weight when consumed in limited quantities.
They are high in dietary fiber, which helps in the prevention of hunger. The natural sweetness of dried apricots helps in the prevention of cravings for sweet foods.
However, excessive consumption of dried apricots can lead to excessive calorie intake.
The trick here is to have a sense of portion. A small handful can be beneficial. Excessive amounts of anything should not be consumed without a thought. Otherwise, it can be detrimental to your weight loss plans.
Healthy Serving Size of Dried Apricots
The healthy serving size of dried apricots should be about 30 grams. This equates to about four to five dried apricots halved.
Who Should Be Careful with Dried Apricots?
Certain individuals should be aware of their dried apricots intake. They are:
Diabetes patients
Low carbohydrate dieters
People sensitive to sorbitol
Individuals suffering from irritable bowel syndrome
Natural vs. Sweetened Dried Apricots
When selecting your dried apricots, it is always best to opt for the unsweetened ones.
The best dried apricots should have:
Only apricots in the ingredient list
Occasional addition of sulfur dioxide to preserve color
The worst dried apricots should have:
Added sugars or syrups
Unnatural sweeteners
Unsulfured dried apricots are just as good as the ones containing sulfur dioxide. They are just darker in color.
Smart Ways to Include Dried Apricots in Your Diet
There are many healthy ways to use dried apricots:
* Mixed with nuts to provide a balanced snack
* Used in oatmeal to provide natural sweetness
* Used in salads to provide a sweet and chewy snack
* Blended to make homemade energy balls
* Soaked overnight to provide easier digestion
There are many healthy ways to use dried apricots.
Final Verdict: Are Dried Apricots Too High in Sugar?
Dried apricots are high in natural sugars because of the dehydration process, but they are also high in fiber, antioxidants, vitamins, and minerals.
* Low glycemic index
* Digestive benefits
* Iron benefits
Dried apricots are not bad for you, but you need to use them in moderation to avoid consuming high amounts of sugar.
* A small serving of dried apricots can provide a powerful nutritional boost while also satisfying sweet cravings in a natural way.
Bottom Line
Dried apricots are not too high in sugar, but you need to use them in moderation to avoid consuming high amounts of sugar.
* Natural energy
* Digestive benefits
* Iron to prevent anemia
* Potassium to prevent heart problems
* Antioxidants to provide overall wellness
Dried apricots, like all dried fruits, need to be used in moderation, but they can absolutely be part of a healthy, balanced diet.