Yes, it is very healthy! While the drying process evaporates water from the fruit, which concentrates the natural sugar and calories, it also preserves a huge amount of fiber, vitamins, and minerals. Unlike regular sweets, it doesn't contain empty calories; you just need to keep an eye on the portion size.
Regular dried fruit from the supermarket is often treated with sulfur dioxide (sulfured) to retain its bright color and last longer. However, this preservative can irritate the stomach of more sensitive individuals. Unsulfured fruit is 100% natural. It naturally has a darker color and doesn't look as "perfect," but it is much healthier and easier to digest.
This is a huge difference you should watch out for. Classic dried fruit has simply had its water removed. Candied fruit (often sweetened pineapple, papaya, or cherries), on the other hand, is boiled in a heavy sugar syrup. It is a massive calorie bomb full of refined sugar that definitely does not belong in a fitness diet.
It is an absolutely ideal lightning-fast source of quick energy. It is great in the morning to sweeten oatmeal, as a quick rescue before a hard workout, or for immediate carbohydrate replenishment after exercise. However, you should avoid evening snacking in front of the TV while on a weight loss diet.
If you are tracking your calories, the ideal portion is about one small handful (approx. 30 grams) per day. This amount reliably satisfies sweet cravings, supplies the body with necessary nutrients and energy, but at the same time does not jeopardize your caloric deficit.
