DRIED FRUITS: 5 FIBRE BOOSTERS
Eating dried fruit is a
great snack or natural sweetener in porridge oats or muesli. It not only
helps you get those 2 plus serves of fruit a day, it adds to your
intake of fibre, antioxidants, prebiotics, vitamins and minerals.
Drying fruit keeps bacteria at bay by reducing water content
(from around 90% down to around 5–35%) and concentrating the sugars. Sun
drying is still carried out in many parts of the world – Turkish
sun-dried apricots, for example, are much sought after. Most fruits (and
vegetables) are dried in dehydrators. Processors typically add sulfur
dioxide (E220) to ensure they keep their appealing colour and texture
and prevent them from oxidising and browning. Organic versions may not
have good looks, but they are equally delicious, if not more so. Check
out the GI, kilojoules (calories), carbs and fibre of five popular dried
fruits.
DRIED APRICOTS
GI 31
DATES
GI 39–45
DRIED FIGS
GI 61
PRUNES (DRIED PLUMS)
GI 40
RAISINS
GI 49
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