Eating dried fruit can improve overall health, but the quantity and quality of the product must be considered. Dried fruit is, in theory, a miniature, highly concentrated version of everything that regular fruit is good for—antioxidants, vitamins, minerals, etc. In fact, according to registered dietitian and nutritionist Keri Gans, ok + good, “The anti-inflammatory properties of antioxidants (found in dried fruits) may help reduce the risk of heart disease and certain types of cancer, and they also boost immunity.” As a rich source of fiber, dried fruits can also help with digestive health. Prunes are known to be natural laxatives while raisins have a low to medium glycemic index — which means they won’t cause a spike in blood sugar levels, according to Healthline.
What you have to worry about is how easy it is to overdo dried fruit (because of its size and packaging) and any added sugars or preservatives it may have. For diabetics, this becomes even more important. New Jersey registered dietitian Erin Palinski-Wade (trans good eating) says, “The serving size, the fiber content, and what the food is eaten with all influence how high your blood sugar will be after consumption.”