Posts in category: Nuts & Dried Fruits

Traditional dried fruits have historically been considered a nutritious snack choice in parts of the world where abundant sunshine enabled drying fruits for preservation, such as the Eastern Mediterranean and Middle East. Clarifying some misconceptions, perpetuated as myths, about sugar concentration in dried fruits has become a matter of great importance.

Traditional dried fruits provide dietary fibre, are virtually fat and salt-free and each provide a range of essential micronutrients, such as potassium, copper, manganese, iron and vitamins A, E, K and niacin.  Being a carbohydrate food, dried fruits tend to be higher in sugars and given the current emphasis on sugar reduction their wholesome track record is being brought into question, especially in regions where dried fruits were not historically a local food.

Increasingly, ‘free’ or ‘added’ sugars are being reviewed by some health experts, due to the association of high sugar intakes with poor dietary quality, obesity and increased risk of non-communicable diseases – heart disease, cancers, diabetes, asthma and dental diseases being the most prevalent globally.� Free sugars include monosaccharides and disaccharides added to foods and beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.  A World Health Organization report recommends reducing free/added sugar to less than 10% of daily energy intakes, with consideration for additional reductions down to 5%.

Origins of sugar myths in dried fruits

Apparently, emphasis is on reducing sugar-sweetened beverages and the sugar contributed by fruit juices and smoothies, because of the large volumes of these energy-rich drinks consumed to simply quench thirst!  Unlike the whole fruit, their juices tend to be low in dietary fibre, the protective health role of which is well recognised. The UK’s Scientific Advisory Committee on Nutrition recommends increasing fibre from 25g to 30g/day, alongside reducing free/added sugars to less than 5% energy.

So, are dried fruits being recommended by health professionals as part of the solution? It seems not, for a number of reasons:

The popularity of processed fruit snacks, with varying quantities of fruit pieces, fruit juice concentrate and other forms of added sugar (e.g.,  glucose syrup in yoghurt coatings), is blurring the boundaries between confectionary at one end (high free/added sugar) and traditional dried fruits (with no added sugar) at the other. Processed fruit snacks with added sugar have been promoted as healthy, some boasting a contribution to 5-a-day and convenient for children’s lunch boxes, with consumers not until now questioning this claim.  A 2015 UK survey of children’s healthy fruit snacks revealed that 85% contained over 4tsp sugar/serving- that’s more than most sweets.  Such reports have contributed to the industry taking a more discerning look at the role of fruit and sugar, but there’s a long way to go since it seems consumers and health professionals alike do not automatically distinguish between fruits with added sugar and those that are 100% pure fruit.  As nutrition professionals, policy makers and consumers review the role of foods with added sugar in a healthful diet, the industry is encouraged to take steps that consistently communicate the nutrient benefits of traditional dried fruits without added sugar.

Oral health issues

Furthermore, traditional dried fruits are being included on lists of foods to be limited to mealtimes due to their supposed detrimental effect on teeth. The UK’s NHS website states: ‘A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as one of your 5 A DAY, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth’.

This is a potentially serious case of urban myth, with supposition being perpetuated down the years, unchecked, then included as fact within new official health advice. The California Prune Board has taken this matter seriously and commissioned a review of the research literature to clarify matters. Oral health is a complex issue, and preliminary findings highlight a lack of consistent data such that more research is needed to recommend evidence-based practice. Early research focused on dried fruit sticking to teeth, but improved research methods challenge these assumptions. As an example, prunes can provide some potential dental health benefits, such as encouragement of salivary flow through chewing; anti-microbial properties due to their high polyphenol content; fibre’s cleansing action; and a low fermentability due to prunes high sorbitol content.

As stated in a past article revolving around real facts about dried fruit sugar concentration, traditional dried fruit is simply fresh fruit with water removed, so whole dried fruit should be recognized as a convenient alternative to fresh.  Some key influencers only see the relative sugar content of dried fruit, so it’s been quite easy to adopt the dental health advice and recommend limiting consumption of dried fruit to mealtimes.  Positioning traditional dried fruit as a close cousin with confectionary rather than an option to their fresh fruit siblings is misguided and undermines their potential as a nutritious alternative to popular snacks that can be high in sugar, fat and salt.

Health benefits of dried fruits

An excellent report was published in 2011 summarizing the view of scientists that traditional dried fruits could and should be considered alongside fresh and so contribute towards achieving the increased fruit and vegetable intakes so necessary for improved health outcomes.

To correct misinformation, the dried fruit industry needs to communicate the nutrient content and potential health benefits of traditional dried fruits based on accurate and high quality research.  On balance, we can continue to enjoy some confectionary, so there’s a place for processed fruit snacks, but traditional dried fruits are the important food choices that can improve consumers’ snacking habits.

What’s your opinion? Are dried fruits among your daily choices?

Source: International Nut and Dried Fruit Council

As the demographic shift to an older population continues, a growing number of men and women will be diagnosed with osteoporosis and a search for potential non-pharmacological alternative therapies is increasing. In addition to existing drug therapies, certain lifestyle and nutritional factors are known to reduce the risk of osteoporosis. The benefits of dried plum consumption for osteoporosis and their role in total body bone mineral density (BMD) loss have been supported by scientific research in both animal studies and clinical trials.

Dried plums and Prunes are high in fiber, vitamin K, which contributes to the maintenance of normal bones, and potassium, which contributes to normal muscle function. Dried plums are also a source of copper, which contributes to maintenance of normal connective tissues.

Research in Dried Plum

Research in dried plums has increased beginning with studies of their potential in restoring bone and preventing bone loss in animal models of osteoporosis. Some animal studies suggest that fruit consumption with antioxidant content may have a pronounced effect on bone health, as shown by higher bone mass, trabecular bone (a.k.a. spongy bone) volume, number and thickness, and lower trabecular separation (which puts the person at risk of osteoporosis) by enhancing bone formation, suppressing bone resorption and increasing bone strength. The bone protection effects seem to be mediated via antioxidant or anti-inflammatory pathways leading to osteoblast mineralization and osteoclast inactivation.

Benefits Associated to Dried Plum & Prunes

According to a randomized controlled trial published last year, dried plum (prunes) consumption may prevent the loss of total body BMD in older osteopenic postmenopausal women. Forty-eight osteopenic (bone mineral density is lower than normal but not low enough to be classified as osteoporosis) women (65-79 years old) were randomly assigned into one of three treatment groups for six months: 50 g of dried plums, 100 g of dried plums or a control group.

All groups were supplemented with calcium and vitamin D. Total body, hip and lumbar bone mineral density were evaluated at baseline and six months after using DEXA. In addition, several markers of bone metabolism were determined during the trial. Data revealed that both dried plum groups were able to prevent the loss of total body bone mineral density when compared to the control group. This effect has been explained in part to the ability of dried plums to inhibit bone reabsorption. The study’s results support previous data on the role that dried plums may play in bone health, especially in older postmenopausal women.

Ref: International Nut and Dried Fruit Council

Nuts and dried fruits are a great food to have at hand. They are incredibly good for us and are a great source of protein for those following a plant-based, vegan or vegetarian diet. They provide a unique flavor to many meals helping us whip up a delicious healthy treat in no time. So with that in mind, read on to see how to store those healthy nibbles fresher for longer.

Why have nuts and dried fruits handy

As mentioned, nuts and dried fruits are a great option to have around the home. They provide us with many essential nutrients including fiber, unsaturated fats, vegetable protein, vitamins and minerals. Nuts and dried fruits also make a great healthy snack, they can be enjoyed both in sweet and savory meals plus, they’re a great food to take with you if you need to keep your energy levels up when you’re on the go.

 Where to keep nuts and dried fruits

Nuts are best stored out of direct light and heat therefore, it is essential to find a cool, dark place to store them. The shelf life of nuts and dried fruits will also vary depending on how fresh they were at the time of purchase which, when buying in a supermarket is a difficult one to know.

However, storing them in an airtight completely sealed container, preferable glass, will help keep them fresher for longer. Contrary to popular belief, nuts should be stored in the fridge as opposed to at room temperature, this is especially true for people living in hot, humid climates or during the hotter summer months. Again, when storing them in the refrigerator it is still always best to use air glass containers. Plastic bags, as well as not being the most sustainable option, can also absorb the flavors of other foods – something that none of us want!

Store nuts and dried fruit in the freezer!

If you’re someone who likes to buy in bulk or know that you’re not going to use the ingredients straight away, did you know you can keep nuts and dried fruits in the freezer! In fact, dried fruit keeps very well in the freezer and can last up to 12 months when stored properly. Nuts on the other hand vary depending on the nut.

 Quick tips for storing nuts and dried fruits

• Keep them away from other strong flavored foods such as onions and garlic, as they can absorb their flavors
• Whole, raw nuts and seeds with stay fresh the longest.
• Shelled nuts have a shorter shelf life than those still in their shell.

Remember, these are just guidelines as many factors including where you live can have an impact on the shelf life of nuts and dried fruits.

If you want to see some easy ways to add nuts and dried fruits into your diet take a look at our healthy breakfast recipes.

Ferran Adrià, Raül Balam, Neil Perry and Mert Seran, Top international chefs, explain some secrets about how to make exclusive dishes with nuts and dried fruits for Christmas servings.

Nuts and dried fruit are essential to our Christmas meals but, most of us haven’t realized yet that adding nuts and dried fruits can help us take our dishes to the next level. Four international chefs, Ferran Adrià (El Bulli), Raül Balam (Moments, Barcelona), Neil Perry (The Rockpool Group, Melbourne) and Mert Seran (Ulus 29, Istanbul), explain some secrets about how nuts and dried fruits can make your Christmas servings become haute cuisine. One of the bests chefs in the world, Ferran Adrià, claims that “tree nuts have been present in domestic gastronomy in the Mediterranean cuisine.

However, most of chefs use nuts as high gastronomic creativity, or elements with the capability of modifying textures, emphasize taste and highlight Mediterranean flavors”. In the book, “Nuts, Health and Mediterranean Culture”, edited by INC, Cyclops and Fundación Nucis, the three-Michelin Star chef says that “the creativity in the kitchen is important but it is also fundamental to remember our ancestor’s culinary habits”. “Adding nuts and dried fruits can help us to have an assorted and healthy diet, as they make it fun and with different flavors”, adds Adrià. He suggests us to make ‘dried fruit crepes with dates, figs, dried apricots, pistachios, raisins and prunes’.

The two-Michelin Star chef of Moments (Barcelona), Raül Balam, encourages us to add tree nuts as part of our recipes, both salty and sweet. “I am devoted to a type of cuisine that focuses on pleasure and health, and tree nuts have become a source of inspiration”, explains Balam. For instance, Balam suggests that we make a ‘fine turrón of tree nuts with pistachios, pine nuts, hazelnuts, egg and sugar’. You can find the recipe here. Neil Perry, one of Australia’s leading and most influential chefs, also invites us to add nuts and dried fruit to our meals. “The options are endless. Their textures and flavours are unique. They are a game changer when it comes to any dish”, says Perry. This international chef invites us to use it in breads, loaves and cakes, but also in salads and sides. “Take tagine to another level with the addition of almonds, dates and apricots”, suggests Perry. The chef of Ulus 29, in Istanbul, Mert Seran, also invites us to use nuts and dried fruits to improve our Christmas meals. For instance, Seran suggests adding pistachios and hazelnuts to a pesto in order to make our dishes more creative. Find Mert Seran ‘roasted baby beats and lime scented goat cheese with pistachio pesto’ here.