Dried fruit was one of my former sugar weaknesses. Oh gosh how I loved raisins, candid peel, dried apricots and prunes etc. Unfortunately, dried fruits are loaded with sugar despite having various health benefits. They contain a lot of fructose which is metabolised in the same way as any sugar.
In an ideal sugar free world, I would cut dried fruit forever and stick to fresh, but there will be lapses, especially with Christmas around the corner. When Go For Life sent me some dried mulberries as one of the healthiest dried fruit alternatives, I thought I would give them a try.
The nutrition facts
Mulberries are literally packed with goodness and loads of health benefits:
- Vitamins C & D
- Antioxidants (especially reservatol, the same compound found in red wine which you can read about here)
I found two tablespoons suffices as a suitable portion and this contains about 65 calories and 9g of unrefined sugar.
These mulberries are sweet and crunchy, so a good topping on yoghurt, porridge or a low sugar cereal if you feel you want to sweeten it up. They really do have a nice taste, I particularly liked them with some sunflower and pumpkin seeds for an easy snack.
They will satisfy a sweet craving so are a great substitute for something like raisins where they rank a zillion times higher in terms of nutritional benefit.
Eating them after an intense workout is a good shout where they are going to provide the quick carbohydrate and sugar hit whilst replenishing many of the lost minerals through sweating.
They are also not too sticky and quite easy to transport around. Why not pack a few in your bag if you know there’s going to be other refined sugary temptation later in your day
I will repeat however, they are sweet and sugar dense, so in terms of a low sugar lifestyle these should be a ‘better’ option that you use as a start to replace other foods. Christmas usually is a dried fruit bonanza, so provides the perfect opportunity to swap in some mulberries. Just don’t go to town munching them everyday, despite how tasty they are.
Moderation in the sense you want to be eating a maximum of 50g sugar a day, preferably nearer to the 30g mark, and as much of this unrefined as possible.
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Go For Life Competition Winner
Congratulations to Kim Winter from Devon who won the Go For Life chia seed and coconut oil giveaway last week. Keep an eye out for more giveaways coming soon.
Does anyone else have dried fruit weakness? Do you eat lots of dried fruit thinking they are ‘healthier’ sugars so they are all ok? Have you tried mulberries before and do you like them?