There’s nothing quite like a juicy punnet of strawberries or a ripe nectarine to give your day an injection of sweetness.

But with the rising cost of living sending prices spiralling and its relatively short shelf life making avoiding waste tricky, buying a wide variety of fresh fruit can sometimes feel excessive.

In this case, buying a selection of fresh, frozen and dried fruit might seem like the sensible option. However, dried fruit often gets a bad rap, not least because of its high sugar content – so can it really work as a substitute?

To find out more – including whether there are any benefits to eating dried fruit over fresh fruit – we asked nutritionist Becs Sandwith to explain all. 

As you might expect, fresh fruit and dried fruit share a number of similarities – after all, one is just a dehydrated form of the other. This means that dried fruit still offers many of the nutritional benefits that fresh fruit does, including all the wonderful vitamins and minerals it contains.

“Both fresh and dried fruit are a brilliant source of fibre as well as multiple vitamins, minerals and phytonutrients,” Sandwith says. “Fibre in particular is extremely important for gut health as well as helping to reduce the risk of heart disease, some cancers and type two diabetes, so both fruits and dried fruits can be beneficial.”

With that being said, the drying process does mean that dried fruits tend to have less of certain vitamins than their fresh counterparts. This is especially true of vitamins A and C – so if you’re trying to boost either in your diet, then sticking to fresh is probably your best bet.

Then, of course, there’s the fact that dried fruit tends to be higher in sugar. This isn’t because dried fruit has sugar added into it during the drying process – it’s simply because of the lack of water dried fruit contains compared to its fresh counterpart. 

“A lower amount of water means a higher amount of sugar, meaning dried fruits have a high sugar content compared to fresh fruit gram for gram,” Sandwith explains. “The difference in water content also affects the portion size and therefore how filling a portion is.”

She continues: “A portion of fresh fruit is far more filling due to its water content compared to a portion of dried fruit. This, along with dried fruits being condensed by weight and sweeter, means it is easier to over consume dried fruits.”

It’s for this reason why those struggling with blood sugar issues or looking to release their sugar consumption should opt for fresh fruit where possible. 

While dried fruit may have its downsides, its convenience and long shelf life cannot be underrated – especially when you consider it still contains many of the important vitamins and minerals that fresh fruit contains.

It’s also great for getting your nutrients in on the go, Sandwith adds. “From a travelling point of view, it’s much easier to carry some dried fruit with you than fresh fruit,” she says. “In situations such as long journeys, hikes or adventures, dried fruit can be extremely beneficial and sometimes a far more practical option than fresh fruit.”

Its high sugar and calorie content can also make it a great alternative in situations where you need a boost – eg during long treks or runs. 

Most of the benefits that dried fruit can offer can be found in its fresh alternative – but there is an exception to the rule.

“Some dried fruits such as prunes have been shown to improve stool frequency and consistency due to their fibre and sorbitol content,” Sandwith says. “Therefore, for individuals suffering from constipation or infrequent bowel movements, prunes could be a great addition to the diet.” 

In the same way as fresh fruit, different dried fruits have different nutritional profiles, so it’s always good to mix things up.

The main thing to keep in mind is how the dried fruit you’re consuming has been prepared. While the drying process simply removes the water, some dried fruits such as cranberries and raisins are coated in oil to preserve them, while others are coated in syrup before they’re dried to add sweetness.

That’s not necessarily a bad thing, but it’s worth keeping an eye on the packing label to ensure the fruit meets your needs. 

Just like any other kind of food, dried fruit should be consumed in moderation as part of a balanced diet. Indeed, dried fruit can offer plenty of benefits that fresh fruit can offer, too – so there’s no reason to see fresh fruit as the only option.

When it comes down to consumption, there are plenty of ways to enjoy dried fruit. Not only does it make a great high-sugar snack when you need a boost of energy but consuming it as part of a wider meal can also be beneficial.

“Consuming dried fruits can help to boost fibre, micronutrient and antioxidant intake,” Sandwith explains. “When paired with other foods – particularly sources of fats and protein such as nuts, or as part of a salad or breakfast bowl – it helps to balance out the nutritional content, as well as helping to reduce the chance of overconsumption.” 

Images: Getty