"Sugar is sugar" is often heard, but with dried fruit, it's worth taking a closer look. The difference between natural fruit sugar and industrially added sugar is greater than many think, both in terms of quantity and its effect on the body.
Why dried fruit is naturally sugary
When dried, water is removed from a fruit, but the natural sugar content remains and thus becomes concentrated. A handful of dried fruit therefore contains more sugar per gram than the same amount of fresh fruit, simply because the water that provides "volume without calories" in its fresh state is missing.
Natural fruit sugar vs. added sugar
The crucial difference lies not only in the quantity but in how the sugar is packaged. Natural fruit sugar comes with fiber, vitamins, and minerals, which slows down its absorption into the blood. Added sugar, for example in the form of glucose syrup, is absorbed much faster and can cause blood sugar levels to fluctuate more sharply.
Why many dried fruits in stores contain even more sugar
In addition to natural fruit sugar, many manufacturers add more sugar, usually to standardize sweetness or to enhance the flavor of cheaper, less ripe fruits. The result: the total sugar content can sometimes be higher than that of classic sweets, without it being immediately obvious.
How to read the ingredient list correctly?
- The ingredient list should only contain the name of the fruit
- Terms like "sugar," "glucose syrup," or "fruit juice concentrate" indicate added sugar
- The nutritional information "of which sugars" helps with direct comparison between products
What does this mean for everyday life?
Despite their natural sugar content, dried fruits are a sensible snack, as long as no additional sugars are involved and the quantity remains moderate. A small handful as a supplement to a balanced diet is unproblematic; the portion size and the absence of added sugars are crucial.
Conclusion
It's not the natural fruit sugar that's the problem, but the additional sugars that many manufacturers add. At dryfood.ch, our products, such as dried mango or freeze-dried dragon fruit, contain only the natural sugar of the fruit itself.