Which Dried Fruit Has The Least Amount Of Sugar

Low Carb Fruits With The Most And Least Sugar

A lot of people follow a low-carb diet to reduce weight or even due to some illness. A low-carb diet also includes consumption of various fruits along with different types of foods at regular intervals. But, when you talk about fruits a lot of people feel, the sugar found in fruits are safe as they are considered natural sugars and hence can be consumed safely as a low carb diet. Fruits are always considered healthy, but how safe it is for you will depend on whether you are following a diet that includes carbohydrates or the one that relies a lot on the glycemic index. The low carb fruit list and their consumption will depend a lot on diet plan you are following.Prior understanding of the low carb fruits list that is low in sugar content will help you attain the health target you have set for yourself or they can be the ones that easily fit in with your diet chart.

Raisins Sold As Bulk Raisins Cup Serving: 217 Calories 25 Grams Of Fiber

Raisins are often sold in miniature box servings to be packed in lunches. However, raisins are also good to have around the house to cook with and like other dried fruits are fun to add to porridge. One serving has 2 grams of protein and is a good source of many minerals like potassium and manganese. They are predominantly farmed in California.

Best: Sweetened With Fruit Juice

We like: Eden Organic Dried Cranberries

Some fruits are naturally bitter, so when dried, a sweetener may be added to balance the flavor. Cranberries are a good example. Unfortunately, some brands add high fructose corn syrup, refined sugar, or even artificial sweeteners. Instead, look for versions sweetened with fruit juice. For example, the ingredients in Edens are organic cranberries, organic apple juice concentrate, and organic sunflower oil .

We like: Newman’s Own Organics Dried Apples

With fruit, the most important types to purchase organic are those known to contain the most pesticide residues. These include strawberries, apples, grapes, peaches, nectarines, cherries, and pears. Fortunately, there are a number of brands that produce USDA Certified Organic dried fruit, such as these dried apples from Newman’s Own.

Don’t Miss: Are Bananas Bad For Blood Sugar

What Is The Healthiest Dessert

Still, theres something on this list for everyone!

• Healthy Cookie Dough Blizzard.
• Roasted Strawberry Rhubarb and Yogurt Parfaits.
• Chocolate Peanut Butter Avocado Pudding.
• Roasted Honey and Cinnamon Peaches.
• Two-Ingredient Banana Peanut Butter Ice Cream.
• Cherry Chocolate Chip Ice Cream.
• Homemade Fresh Mango Ice Cream.

Which Dried Fruits Are Healthiest

Its a good idea to choose dried fruit with no added sugars. These will likely give you the most health benefits without bringing too much unnecessary sugar into your diet.

For very tart dried fruit options, like cherries, you could look for products that are naturally sweetened with juice before drying as a healthier alternative.3

All dried fruit typically provides essential micronutrients and fibre. However, some of the healthiest options include: link to products

However, you might want to do more research into the different types of dried fruit to find an option that works for you. You dont have to stick to one fruit either. Mixing and matching your fruit will give you a range of essential nutrients when enjoyed as a part of a balanced diet.

Also Check: What Causes High Glucose

Compared To Fresh By Serving Size

The difference between the amount of sugar in fresh and dried fruit isn’t as extreme when you consider the amount of sugar in a typical serving. The recommended serving size for chopped fruit is 1/2 cup. Because dried fruit is a more concentrated source of calories and nutrients, the recommended serving size is half that of fresh fruit. For example, a 1/4-cup serving of dried apricots has 17.4 grams of sugar, and a 1/2-cup serving of fresh apricots has 7.2 grams of sugar. A 1/4-cup serving of prunes has 16.6 grams of sugar, compared to 8.2 grams in 1/2 cup of fresh plums.

Best: Contains No Added Sugar

We like: Peeled Snacks Organic Dried Fruit

Despite any claims on the front of the label, the most important consideration when buying dried fruit is the ingredient list. Some dried fruits contain only a single ingredient: the fruit itself. When thats the case, dried fruit counts the same as fresh, only with a shrunken portion size. The drying process generally preserves nutrients, so dried fruit is a good source of antioxidants, vitamins, minerals, and fiber. Again, just be sure to aim for about a quarter cup as a portion, not a handful.

Read Also: What Brand Of Yogurt Has The Least Amount Of Sugar

No Sugar Added And Low Sugar Added Dried Fruits

Do you love dried fruit, but are not keen on added sugar? We offer an enticing array of nuts and dried fruits with no sugar added. From Natural Pineapples and Dried Apples to delicious Organic Peanut Butter and Jumbo Medjool Dates, they all bring to the table high fiber and robust flavor without any added sweetener and no preservatives. We may have left out the sugar but options like our Dried Nectarines and Pitted Plums are high-energy foods that are great for snacks and cooking.

These days reducing the sugar in your diet is a smart way to cut calories, or simply lower your risk for tooth decay. The Superior Nut Company’s tasty No Sugar and Low Sugar Added alternatives such as Golden Raisins, Dried Mangoes, and Unsweetened Banana Chips can help tame cravings and ease the transition to a life with fewer refined carbohydrates.

Join Our Newsletter And Enjoy 10% OFF Your First Order

Ways To Incorporate Dried Fruits

Eating dried fruits as a snack isn’t the only way you can incorporate them into your diet. Dried food can also be used in creative ways for cooking, which will not only allow you to diversify your meals but also boost your nutrient intake. Here are some ideas you may want to consider:

• Dried fruit is a great addition as a topping. You can add raisins to oatmeal, dried strawberries to cereals or cranberries to salads.
• Use dried fruits as an addition to sauces. Just make sure you rehydrate them before adding them to your dishes.
• Add dried fruits to different types of bread and pastries like raisin bread or cranberry scones. Again, make sure you soak them in water before using them in your recipes.
• Shorten the baking time for oatmeal raisin cookies so the fruits stay nice and plump.
• You can rehydrate your dried fruit in drinks like wine, tea, water or juice.

You May Like: What Is Signs Of High Blood Sugar

Health Benefits Of Dried Fruit

First and foremost, dried fruit is a good source of fiber, says Whitney English Tabaie, RDN, author of The Plant-Based Baby and Toddler: Your Complete Feeding Guide for 6 months to 3 years. “Diets rich in fiber, found in dried fruit, are associated with a reduced risk of digestive diseases, heart disease, and obesity,” she says. Fiber can also help reduce constipation and is good for overall digestive health, adds registered dietitian and nutritionist Keri Gans.

It’s a great source of antioxidants, too. “The anti-inflammatory properties from the antioxidants may help decrease the risk for heart disease and certain cancers, and they boost immunity,” Gans says.

And dried fruit is rich in vitamins and minerals, though exactly which ones depends on the specific fruit. “Raisins are a good source of iron, potassium, and calcium, while dried plums, aka prunes, provide vitamin A, vitamin K, and boron,” says Gans.

Different Variations Of Fruitcake

I have friends who are obsessed with chocolate and need to have it in every dessert. If that is you, or you have chocolate-loving friends, you could add some Lillys chocolate chips into your low carb fruitcake. That would be delicious!

If you want an alcohol flavored fruitcake you can soak the fruit in dark rum, which has zero carbs.

You can also soak the dried fruit in the rum so that way it will keep your fruitcake moist for a long time. Soaking it in fruit juice is an option too, but be careful not to use too much because fruit juice does have carbs.

Don’t Miss: How Much Sugar To Add To Hard Cider

What Is The Percentage Of Sugar In Dried Fruits

Dried fruits provide essential nutrients including fiber, potassium, folate and vitamins A and C. They are also good sources of a type of antioxidant called polyphenols. Some people may worry about the high sugar content of dried fruit, however, which may keep them from including these nutritious fruits in their diet.

What Ingredients Are In Keto Fruitcake

Eggs Eggs create body and substance and bind things together.

Butter A yummy ingredient in so many baked goods

Vanilla This is an essential flavor in a lot of baked goods

Monk Fruit A non-carb sweetener, a sugar replacement with a one to one ratio so its an easy replacement in recipes for sugar. We have come to love using it to replace sugar in recipes which allows us to make so many yummy low carb treats.

Almond Flour Nut flours are an integral part of low carb cooking and baking. Being made from just nuts makes it perfect for anyone on a Keto diet or watching their carb count.

Dried Cranberries and Cherries Dried fruit is very high in carbs/sugar so we only use a small amount in this low carb fruitcake. Dont go overboard or it will be too many carbs.

Pecan, Walnuts These nuts are only 4 carbs per ¼ cup so its ok to load up your sugar-free fruitcake with them.

Orange Zest This is a unique ingredient you make by grating the outside peel of an orange. This orange flavor gives your Keto fruitcake a very fresh and yummy taste, especially since you dont have so many dried fruits in it.

Baking Soda, Salt

Don’t Miss: What Helps Bring Your Sugar Down

This Is The Healthiest Dried Fruit According To A Nutritionist

I enjoy dried fruit. I add it to oatmeal and overnight oats, garden salads, energy balls, whole grain sides, and desserts. One of my favorite treats is bark made from melted dark chocolate, nuts, seeds, and chopped dried fruit.

Dried fruit is certainly delicious, but its healthfulness honestly depends on the kind you choose. Dried fruit has a reputation for being fattening or loaded with sugar, but the truth is it can be a healthy addition to your diet.

To limit sugar and carbs, simply watch your portion size. When fruit is dried, it shrinks considerably. Thats why a quarter cup of dried fruit is considered one serving, equivalent to one cup of water-filled fresh fruit.

Also, theres no one standard way to make dried fruit. Some fruits are simply dehydrated, with only fluid removed and nothing added. Others are soaked in added sugar and treated with artificial preservatives.

If you enjoy dried fruit, heres what to look forand what to avoidto take advantage of its nutritional benefits without allowing unwanted add-ins.

Cynthia Sass, MPH, RD, is Healths contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.

Nootropic Trail Mix Recipe

Sure, you can throw some nuts and dried fruit into a bag and call it a day, or you can level up your trail mix via this recipe from herbalist Rachelle Robinett. It’s designed to defeat brain fog, which makes it the perfect snack to see you through the afternoon slump. Its dried fruit component is goji berries, one of the most antioxidant-rich forms raof dried fruit.

Also Check: Which Cells Produce Hormones To Regulate Blood Sugar

What Dried Fruit Should You Avoid

Many dried fruits are made more appealing, or sweet by being coated with sugar or syrup before going through the drying process. This can also be known as candied fruit.

Added sugar, as were sure youll know, isnt the best option when eating a balanced diet. In some severe cases it may increase the risk of obesity or heart disease.

We would advise to always read the label for ingredients and nutritional information.

Which Fruits Have The Least Amount Of Sugar

Should you drop that apple? We’re looking at the sugar content in fruit and which ones you should be reaching for.

Fruit is good for us. Sugar is bad for us. This you know. But if fruit contains sugar, then how could it be good for you? Don’t worry, you’re not aloneyou’re not the first person to Google which fruits have the most sugar?

Also Check: What Is Signs Of High Blood Sugar

How To Use Low Carb Dried Cranberries

I like to keep some of these on hand year round, so I recommend stocking up on fresh cranberries when they are in season, and keeping some in your freezer so you always have them on hand to make these sugar free low carb dried cranberries.

So how do you make dried cranberries anyway? Well, you can do this a couple of different ways – you can use a high-quality food dehydrator, or you can do it right in your oven. For this homemade dried cranberry recipe, I opted to use my oven.

It’s a low and slow process, but the end result is worth it. You end up with perfectly chewy, sweet, but still tart, sugar free low carb dried cranberries.

How Much Sugar Is In Fruit

Susie Burrellis a leading Australian dietitian and nutritionist, founder ofShape Me, and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition – here she provides expert advice onsugar content in fruit.

Poor old fruit cops a beating at times and while it is a source of the natural sugar fructose, it is also a nutrient rich food packed full of vitamins, minerals and dietary fibre. So if you love nothing more than to grab a piece of fruit to munch on throughout the day, here are your favourite fruits ranked highest to lowest in overall sugar content.

It is though extremely important to know that unlike added sugar or sucrose, fructose is naturally occurring and when it comes to the overall sugar content in our diet, ideally the more natural sugar we consume, as opposed to added sugars the better. And for the average person, enjoying 2-3 pieces of fresh fruit a day, and the natural sugars it contains it no cause for concern from an overall sugar perspective.

Also Check: Smirnoff Ice Nutrition Sugar

Keep These In Mind When You Consume Dry Fruits For Weight Loss

Best Dry Fruits That Can Speed Up Your Weight Loss

In recent times, more and more people are becoming health conscious and willing to choose a healthier diet. Maintaining healthy body weight is not only about looking good but also staying fit. Being overweight and obese can lead to multiple health problems such as cardiovascular diseases, Type 2 diabetes, diseases related to inflammation, kidney problems, liver problems and so on. Furthermore, the overweight issue can also hamper your confidence and lead to low self-esteem, depression and anxiety. While many people set regular goals to lose weight but sadly very few of them follow religiously. This is often because it can be very difficult to shed the extras kilos, especially when your body has a low metabolism. Some people also find it challenging as they cannot give up the habit of snacking. With this in mind, it is crucial to replace your snacks with dry fruits to aid with your weight loss!

You May Like: What Brand Of Yogurt Has The Least Amount Of Sugar

Dried Fruit And Sugar: Would You Eat 180 Grapes

Dried fruit is a healthy-snack staple, especially for kids. Mini-boxes of raisins are easy to throw into a lunchbox, fruit leather is easy and fun, and its easy to feel good about: youre feeding your kid fruit, right? What could possibly be wrong with that?

For the grown-up crowd, dried fruit also makes an appearance on top of salads, in bowls of breakfast cereal, in trail mix with nuts and other goodies, and as plain as a snack for some quick energy.

Everyone is very happy to buy into the image of raisins and banana chips as health food, mostly because they taste good and theyre convenient. If theyre given a sweet-tasting, finger-friendly snack that they can also feel virtuous about eating, most people arent very inclined to go looking for problems. But before you dig too deep into the bulk bins, theres one potential problem to be aware of. It starts with s and ends with ugar.

Compared To Fresh By Weight

When comparing the sugar content of dried fruits and fresh fruits by weight, dried fruits are much higher in sugar because they have had much of their water content removed. Fresh apricots contain about 9 percent sugar, while fresh plums and apples have about 10 percent sugar, which is much lower than the 53 percent sugar in dried apricots, 38 percent sugar in dried plums, or prunes, and 57 percent sugar in dried apples.

Recommended Reading: 15-15-15 Rule Hypoglycemia