You grab a handful of "healthy snacks" like nuts, berries, and seeds, only to realise you've consumed more calories than intended. While both are nutritious, confusing them with dry fruits can lead to unintentional overconsumption
Published Dec 31, 2024 | 7:00 AM ⚊ Updated Dec 31, 2024 | 10:41 AM
Trail Mix. (iStock)
Imagine this: you grab a handful of what you think are “healthy snacks” from your pantry, only to realise you’ve consumed double the calories you intended. This is the reality for many who confuse nuts, berries, and seeds with dry fruits, not knowing they’re entirely different and come with their own sets of benefits and pitfalls.
While both are nutritional powerhouses, the distinction between the two is crucial for your health and diet goals. This confusion can lead to unintentional overconsumption, which might do more harm than good.
A snack typically consisting of a combination of nuts, seeds, and dried fruits, including berries, is referred to as trail mix.
Dr Sudhir Kumar, renowned neurologist from Apollo Hospitals in Hyderabad recently took to X to answer a query on the difference between nuts and dry fruits. He clarified, “The key difference between nuts and dry fruits is that nuts are essentially the seeds or kernels of plants, typically high in fat and protein,” It can be noted that nuts are not typically sweet unless coated or processed.
Meanwhile, dry fruits are simply dehydrated versions of fresh fruits, containing a higher concentration of sugar due to the removed water content, making nuts generally more protein-rich and dry fruits more sugary,”
Speaking to South First, Dr Sudhir explained that “Berries are fruits. Fresh berries are fleshy fruits. However, many berries are available in dry fruit form also. Essentially, any fleshy berry can be dried to create a concentrated, preserved version of the fruit,”
Interestingly, almonds belong to the category of nuts; they are not dry fruits.
Nuts include almonds, walnuts, peanuts, pistachios, and hazelnuts, while dry fruits include raisins, apricots, prunes, dates, and cranberries.
Some examples of dry fruits include raisins, dates, figs, apricots, and prunes. They are naturally sweet because of their concentrated sugar content.
Meanwhile, berries include cranberries, blueberries, cherries, and even grapes (which are technically berries) that are commonly sold as raisins or currants.
Dr Karthigai Selvi A, Head of Clinical Nutrition & Dietetics, Gleneagles BGS Hospital in Kengeri tells South First that dry fruits, such as dates, raisins, and dried figs, are natural sources of concentrated sugars and minerals like iron, calcium and phosphorus. While they provide quick energy and essential minerals, excessive consumption can lead to weight gain or blood sugar spikes.
Berries, whether fresh or dried, like cranberries, blueberries, or gooseberries, are packed with antioxidants and vitamins. When dried, they can contain added sugars and lose vitamin C, so choose unsweetened options and limit intake to a small handful (15-20 grams).
The key is to balance these three in your daily diet. A good practice is to combine them into a trail mix with controlled portions: for example, 10 almonds, 5 walnuts, a tablespoon of raisins, and a few dried berries if your blood sugars are normal. Pairing them with other meals or snacks, such as yoghurt or salads, enhances nutrient absorption and satiety.
Dr Selvi says, “Remember, quality matters. Always opt for raw, unsalted nuts and unsweetened dry fruits or berries to avoid unnecessary additives. By consuming them in moderation and as part of a balanced diet, you can enjoy their health benefits without any drawbacks.”
While nuts, dry fruits, and berries are incredibly nutritious, moderation and mindful consumption are essential to maximise their benefits without overindulging. “Nuts, like almonds, walnuts are rich in healthy fats like omega 3 fatty acids, proteins, and micronutrients such as magnesium and vitamin E. However, due to their high-calorie content, it’s best to limit intake to a small handful (approximately 10 to 20 grams) per day,” she adds.
Doctors say that the confusion between dry fruits and nuts leads to two major problems:
Overeating: Nuts and dry fruits are calorie-dense, and eating too many can contribute to weight gain.
Health Risks: Some individuals, like those with diabetes, and kidney failure, may unknowingly consume too many dry fruits, increasing their sugar intake.
Doctors stress that anything done in moderation is good for health. Nuts can be a nutritional powerhouse but should be consumed optimally.
Dr Sudhir says, “A mixture of nuts and seeds is the best, in terms of nutritional value and health-related benefits. Nuts would include cashews, almonds, walnuts, hazelnuts, pecans and Macadamia nuts.”
These days many people tend to eat seeds mixed with nuts. For options Dr Sudhir says, “Healthy seeds include chia, pumpkin, flax and sunflower seeds,” He suggests that consumption of handful of nuts+ seeds mixture is associated with favourable effects on blood glucose, lipid profile and weight; lower risk of cardiovascular diseases, and better cognition.
“Dry fruits and berries are the dried versions of fruits. They are still high in sugar content and they should be had in moderation by healthy people. Those who are diabetics or overweight should preferably avoid dry fruits and dried berries; or have only small quantities,” he warns.
For general health:
Nuts: A handful (20-30 grams) per day.
Dry Fruits: 2-4 pieces of dates, figs, or apricots OR a small handful of raisins (about 30 grams).
For Weight Management:
Nuts: Limit to 10-12 pieces per day, focusing on raw or roasted options without added salt or sugar.
Dry Fruits: Stick to a small serving of 1-2 pieces to avoid extra calories.
Best Times to Eat:
As a morning energy booster or mid-day snack.
Post-workout for quick energy replenishment (especially dry fruits).
As part of a balanced breakfast in yoghurt.
People with Diabetes:
Dry fruits like raisins, dates, and figs are high in natural sugars and should be consumed sparingly.
Opt for nuts like almonds or walnuts instead, as they have a lower glycemic index.
Those watching their weight:
Both nuts and dry fruits are calorie-dense. Overeating even healthy options can hinder weight loss goals.
Allergy-prone individuals:
Nuts are a common allergen, and even small amounts can cause severe reactions in some people.
People with Kidney issues:
Speaking to South First, Dr Sundar Sankaran, Nephrologist and Director of Aster Institute of Renal Transplantation in Bengaluru, clarifies that kidney ailment differs from kidney failure. If kidney function is good, nuts and dry fruits will not be a problem when eating dry fruits and nuts.
However, for those with kidney failure, Dr Sundar warns that it is crucial to monitor potassium levels, as high potassium can be life-threatening and may lead to cardiac arrest. Foods rich in potassium, such as nuts, dried fruits, and bananas, should be avoided by patients with kidney failure. However, if someone has a kidney tumour or kidney stones but normal kidney function, there are no dietary restrictions regarding nuts and dried fruits.
To clarify, the term “kidney failure” refers to the failure of both kidneys. Dr Sundar says, “There is no term called one kidney failure. It is always both kidneys.” In a few cases, people are born with just one kidney. “Approximately 1 in 1,000 people are born with a single kidney and can lead a normal life. This is why it’s possible to donate one kidney to a loved one. For patients with kidney failure, it is advisable to avoid or limit most dried fruits and nuts due to their high potassium and phosphorus content.”
(Edited by Ananya Rao)
