There are those who swear by a crunchy apple at 4 p.m., and those who prefer to nibble dates in the middle of soft. At first glance, all the fruits are equal. However, behind their healthy image, fresh fruits and dried fruits do not have much in common. Rich in vitamins or energy, these two fruit families bring neither the same nutrients, nor the same effects on the body. Depending on whether we try to hydrate, stimulate your transit or hold during a sports session, the good fruit is not always the same.
What the fresh fruit really contains
Water -fired more than 90 % for some (such as watermelon, strawberry or orange), fresh fruit participates directly in the hydration of the body. Their wealth of fibers also makes recognized allies of intestinal transit. An apple consumed with its skin makes it possible, for example, to facilitate digestion while satisfying permanently.
They are also a source of essential vitamins, including vitamin C, well present in citrus, kiwi or mango. This vitamin plays a central role in protecting the immune system, collagen production and tissue healing. All, with a moderate calorie intake and a low glycemic index.
From a healthy point of view, they are therefore very complete foods, particularly recommended in the event of a diet or a desire to limit sugar intake. Alexandra Murcier specifies: “Fresh fruits are much more interesting than dried fruits, as less concentrated in sugar. They are also much richer in water“.
Why should dried fruits not be demonized
Opposite, the dried fruits, whether obtained by natural or mechanical drying, have lost their water. Result: everything is more concentrated, including sugars. A fresh fig contains about 10 g of sugar per 100 g, against almost 60 g for the dry version. Their glycemic index is therefore much higher.
But be careful not to remove them too quickly. This nutritional concentration also gives them significant advantages, especially for those who need rapid energy. Rich in potassium, magnesium and iron, the dry fruit becomes a practical and interesting snack in certain situations.
“”The richness of dried minerals like potassium is beneficial for the cardiovascular system. It reduces the risk of hypertension and helps limit water retention“, Adds Alexandra Murcier. She also underlines their practical side:”They keep for a long time, it is therefore an ideal snack, especially for a marathon or a long trip“.
How to choose the right fruit according to your needs
To make the right choice on a daily basis, it all depends on the objective sought. A light snack before a meeting? Fresh fruit is ideal. An energy break before an intense sports session? Dry fruit can be useful, provided you dose well.
Here are some practical benchmarks not to be mistaken:
- For maximum hydration and vitamin intake: opt for fresh fruit such as watermelon, orange, or kiwi;
- To fill an excessive sugar cravings: prefer an apple, a pear or a handful of red fruits;
- For rapid energy and mineral intake: Choose dried fruits such as dates, figs or dried apricots;
- For a take -out or during a prolonged effort : Missing on the mixtures of dried and oilseed fruit, in controlled quantity.
The golden rule remains moderation. The fruits, whatever they are, naturally contain sugar. Dry fruits, more concentrated, must therefore be consumed with caution if you monitor your weight or blood sugar levels. The important thing is to know why we eat them.