Someone asked Dr. Clove:
My children don’t like fruits and vegetables. Can dried fruits and vegetables be used instead of vegetables? It’s fragrant and crisp. He likes it very much.
A screenshot of Zhang Moubao was sent here.
In fact, it is not really [dried fruits and vegetables], it should be [crisps of fruits and vegetables] fried at low temperature. Dangdang snacks are good, don’t eat more.
However, when it comes to dried fruits, candied fruits and crisps, many people cannot distinguish them clearly. Dr. Clove invited Mr. Fan Zhihong to talk about the true and false [dried fruits].
Dried Fruit: Nutrition of Concentrated Fruit
First of all, it must be explained that dried fruits are different from preserved fruits, candied fruits and crisp fruits.
Dried fruit is a product made of dried fruit. It can be sun-dried, air-dried, infrared, microwave-dried, or vacuum freeze-dried.
During the whole production process, no sugar, no salt, no oil, and no essence, pigment and preservative are added. It can be said to be a natural food.
This drying process will retain most of the nutrients in the fruit. Sugar, protein, fat, various minerals, dietary fiber and some antioxidant components that are not afraid of heat will be concentrated. Vitamins will be concentrated. Only the more delicate nutrients such as vitamin C and B1 will be reduced.
The most common dried fruits: jujube, raisin, dried longan, persimmon, orange cake, dried apricot, fig and dried apple.
Dr. Clove: It retains most of the nutrition and is very convenient to carry. It will not break down for a long time. Dried fruits are really a good snack in China. (Provided you eat them in moderation)
Candied fruit: Nutritional value is greatly reduced,
If the fruit is not only dried, but also added with sugar, even salt, oil, sweetener and condiment, then it belongs to candied fruit, not dried fruit.
For example, the preserved fruit that many people like to eat is a kind of candied fruit. It is a translucent product produced by the process of cutting, blanching and sugar boiling. A large amount of sugar slowly seeps into the fruit pieces under the condition of heating, replacing the original water in the fruit and making the preserved fruit translucent.
On the one hand, preserved fruits have lost some of the nutrients of the fruits themselves; On the other hand, due to the addition of sugar, oil and salt, the nutritional and health value has been greatly reduced.
Of course, candied fruit products are not without merit. For example, plum products are sweet and sour, salty and delicious, with rich flavor, which is helpful to stimulate appetite for some people. Especially candied fruit made of hawthorn and orange peel, for some people with anorexia, eating a little before and after meals is not without benefits to digestive function.
The so-called dried kiwi fruit, dried tomato, preserved peach, preserved apricot, preserved apple, candied hawthorn, candied jujube and so on on the market are strictly candied rather than dried fruit. If they are directly made into dried fruit, they are not so sweet.
Fruit crisps: crisp only with oil
As for fruit crisps, or crispy fruits, they are another kind of products-they are mostly made by vacuum frying, with good color and charming taste.
The most common ones are fragrant crisp jujube, banana slices and dried fruits and vegetables.
Without oil, there would be no crisp taste. With oil, there will be high fat and high energy, which is no longer a food that can be eaten more safely.
For example, the dry fat content of fruits is usually only about 1%, but the crisp fruits can be as high as 10% ~ 20%.
However, compared with ordinary fried foods, because the temperature of vacuum frying is lower than 100 degrees and the partial pressure of oxygen is very low, the excessive oxidation of fat and the formation of carcinogens are avoided, and the safety is relatively reassuring.
Many people do not know how to distinguish fruit crisps from dried fruits. You can choose this:
Step 1 Look at the taste
The difference between them mainly lies in the taste. Fruit crisps taste crisp and do not stick to teeth. However, vacuum freeze-dried fruits are looser in texture, less fragrant and crisp, easy to absorb moisture, and slightly sticky.
Step 2 Look at the ingredient list
Fruit crisps are fried with the word [vegetable oil] in the ingredients, while freeze-dried dried fruits do not.
How?
If you like sweet food, replacing white sugar with dried fruit is a healthy choice for intelligent food: eating sweet taste and many nutrients at the same time. You can:
- When making yogurt, you don’t add sugar, but add raisins. Eat eight treasures porridge without sugar, with raisins; When making snacks, do not add sugar, directly add some red jujube meat, etc.
The above dried fruits can be changed into any variety you like.
A friendly reminder: Although dried fruit is good, after all, almost 70% of it is sugar, and the calories are not low. If you don’t want to gain weight, you still have to limit it. Once or twice a day, a handful (15g) each time is good.