Study Links Eating Dried Fruit to Lower Diabetes Risk. What Other Benefits Does it Offer?

Dried fruit can be a delicious, sweet and healthful alternative to candy and processed junk foods. But people at risk for type 2 diabetes long have been warned against eating this snack.

New research threatens to overturn that age-old wisdom.

Dried fruit and diabetes: What the study showed

Consuming dried fruit might actually decrease your risk of developing type 2 diabetes, according to a study recently published in the journal BMC Nutrition & Metabolism.

Researchers found that boosting the intake of dried fruit by around 1.3 pieces a day caused the risk of type 2 diabetes to plunge by up to 60.8%.

Until recently, doctors and other health experts worried that the concentrated amounts of natural sugar in dried fruit would cause glycemia levels to spike in patients trying to keep their blood sugar levels under control.

Instead, the study — which looked at the consumption of dried prunes, dried apricots and raisins – found that eating dried fruit in portion-controlled amounts can be surprisingly beneficial.

The researchers stressed that they did not weigh the health impact of eating dried fruit compared to consuming fresh fruit. Thus, they stressed that they are not suggesting dried fruit is better than fresh fruit for those trying to control their blood sugar.

Some notable dried fruit benefits

California-based registered dietitian nutritionist Sharon Palmer believes the study findings suggest that in the past, too much emphasis was placed on total carbohydrates in diabetes risk, rather than on the quality of those carbohydrates.

“Fruit is filled with fiber and antioxidant compounds,” Palmer says. “Those two nutrient categories are especially protective for diabetes, as they help with insulin sensitivity.”

A diet rich in fiber is also linked with maintaining a healthier weight, she adds.

“Intake of whole fruits without added sugars — such as fresh, frozen, canned and dried — is part of an overall healthy diabetes protective lifestyle,” says Palmer, who is known as “the plant-powered dietitian” and who authored the book “California Vegan.”

Palmer says dried fruit is a particularly good option when fruit season slows during the cooler months and there is less fresh fruit available.

“Dried fruit is basically whole fruit that is concentrated — the liquid in the fruit is reduced, so that the fruit has a long shelf life,” she says.

Nutrients also are concentrated in dried fruits, although some nutrients might be reduced slightly during drying process, Palmer says.

“In many cases, dried fruits are minimally processed,” she says. “Some are sun-dried, others are dried in racks.”

A 2020 Penn State University study noted that dried fruit can be a good option for people who do not get enough fresh fruit in their diet.

The study cited data from the National Cancer Institute that found just 24% of females and 14% of males get enough fruit in their diet every day.

Researchers in the Penn State study found that on average, people who ate significant amounts of dried fruit tended to have:

• A better overall diet
• A lower body mass index (BMI)
• A smaller waist circumference
• Lower systolic blood pressure

Potential downsides of dried fruit

Of course, not all dried fruits are equally good for you. “Some dried fruits contain added ingredients, including added sugars,” Palmer says.

One way to avoid the added sugars is to buy fresh fruit and dry it out yourself. “You can easily dry fruit yourself at home in the sun on parchment paper,” Palmer says.

If you use this technique, turn the fruit periodically to make sure all the moisture evaporates evenly.

Using a dehydrator is another option for drying fruit. Although it’s possible to dry fruit in the oven, it’s easy to burn the fruit this way.

Another possible drawback of eating dried fruit is that it’s easy to overindulge.

“Dried fruit is more concentrated,” Palmer says. That means you will take in more calories, sugar and carbohydrates in a smaller amount of dried fruit than you would in a larger piece of fresh fruit.

Palmer says about 1/4 cup is considered to be a single serving of dried fruit. “It’s a good idea to be mindful about dried fruit consumption,” she says.

How to add more dried fruit to your diet

Even if you aren’t at risk for type 2 diabetes, dried fruit can be a great snack, Palmer says, adding that it packs a lot of nutrients and is convenient to carry.

“It is nonperishable, can be stored in bags and backpacks without getting crushed, and is a great on-the-go nutritious snack,” she says.

If you are looking to consume more dried fruit, Palmer recommends adding a sprinkle of such fruits into your existing diet. For example, you can add dried fruit to:

• Porridge and cereals
• Salad and grain bowls
• Baked goods
• Smoothies
• Savory sauces

“They have a rich flavor that can suit many types of dishes, from sweet to savory,” Palmer says.

The American Heart Association also offers tips for consuming dried fruit, such as adding raisins or dried unsweetened cranberries to whole-grain cereal.

You can also create snack bags with dried fruit — including raisins, dates or unsweetened apricots — with dry-roasted nuts, such as pecans, almonds and walnuts.