In times past, fruits were dried to the point where they were inedible unless rehydrated by soaking in water. That was so they could last over a long winter. Today most dried fruits retain about 20 percent moisture, so they can be eaten right from the package—or bin, if you buy in bulk. To test a piece of fruit for its proper dryness, cut a piece in half. There should be no moisture visible, and you shouldn’t be able to squeeze any moisture from the fruit. It can be pliable, but not sticky or tacky. If a piece is folded in half, it shouldn’t stick to itself.

The Organic Factor

Because drying concentrates fruit, including any pesticides it may contain, it’s doubly important to use organic dried fruits

Conventional dried fruit is usually sulfured to retain a light color and retard spoilage. This used to be done by burning sublimed sulfur in a closed space with the fruit intended for drying. Today it’s usually a dip in a sodium or potassium metabisulfite solution. Some people have adverse reactions to the sulfites in sulfured fruits; those who suffer from asthma are particularly at risk. Better to avoid the potential problems by buying unsulfured dried fruits. Organic dried fruit is not sulfured. A dip in lemon juice or vitamin C will keep the fruit from darkening too much, although most organic dried fruit is darker than the conventional sorts.

NUTRITION

Drying fruit removes water, which concentrates what remains—the sugar, acids, and nutrients. That sugar may pose a problem, especially for men. The sugar in fruit is fructose, which may raise triglyceride levels in the blood of middle-aged and older men. It doesn’t seem to have this effect on women. (Triglycerides are a type of fat, and are they implicated in clogging of the arteries as much as cholesterol.)

So the advice for older men is to limit your intake of dried fruit. Studies have shown that a high dried-fruit diet can raise plasma triglycerides by as much as one-third. That doesn’t mean you can never eat a raisin. But it does mean that dried fruit is one of those dietary items to be eaten in moderation, especially if you’re overweight.

By the way, check labels for high fructose corn syrup, widely added to sweet snacks such as ice cream and processed snack foods. That fructose raises triglyceride levels, too. And be aware that sucrose—table sugar—is converted in the body into glucose and fructose.

STORAGE

Once you open a package of dried fruit or if you bring it home in bulk, store it in glass jars with tight lids in a cool, dark place. Check from time to time to make sure it hasn’t reabsorbed moisture and gone moldy. Discard moldy fruit.

USES

Dried fruits, along with seeds and nuts, are part of a high-energy trail mix.  ....read more