Dried Fruits and Nuts: Sugar Content, Additives, Insects, and Safety Tips

On Tu B'Shvat it is common to eat a variety of dried fruits and nuts. While it may sound like a healthy way to celebrate, it's important to be aware of the following:

1. Dried fruits are very high in sugar and calories. During the drying process, fruits lose water and many of their natural sugars such as fructose — which normally does not cause a sharp rise in blood sugar, unlike candies and sweet snacks.

Manufacturers of commercial dried fruits often restore sweetness by adding sugar and artificial sweeteners that are unhealthy and cause a sharp spike in blood sugar, which may lead to type 2 diabetes, cardiovascular disease, and other health problems.

2. Store-bought dried fruits may contain sulfur dioxide, a gas produced from burning oil or coal, used as a disinfectant, bleaching agent, or preservative in food. Adding sulfur dioxide before the drying process preserves the fruit’s color and flavor and extends its shelf life.

High exposure to sulfur dioxide can be harmful — and even life-threatening, for people with asthma, allergies, or sulfate sensitivity. In addition, sulfur dioxide is a toxic chemical that poses risks to both human health and the environment.

3. Roasted and salted nuts contain very large amounts of sodium. A diet high in salt is a risk factor for heart disease.

4. Choking hazard — dried fruits present a choking risk, especially for children under age 6.

5. Tooth decay — most dried fruits are sticky and tend to get trapped between the teeth for long periods of time, accelerating tooth decay. In addition, the large amount of added vitamin C increases acidity in the fruit, which further speeds the development of cavities.

6. Reduced saliva production — the high concentration of chemicals added to non-organic dried fruits can negatively affect the mouth by reducing saliva secretion. Saliva strengthens the teeth and helps kill bacteria, so damage to saliva flow directly harms dental health.

When buying dried fruits, it is best to choose organic brands and read ingredient labels carefully.

Choose dried fruits without added sugar, salt, color additives, or unwanted chemicals. Dried fruits may be eaten — but should be consumed in moderation.

Checking for insects

Dried fruits must be checked for insects. Rabbi Moshe Vaye, author of “Checking Food According to Halacha,” explains that dried fruits may contain insects — even when they carry high-level kosher certification. The following must be checked before eating: 

pistachios, cashews, dried apricots, and dates. Regarding dried apricots — external dots or marks are not automatically signs of infestation.

Fruits that generally do not require checking — unless there are clear unusual signs (such as discoloration, bite marks, or long storage time) — include: candied etrog, pumpkin seeds, dried cherries from the USA, cranberries, Chinese pecans, fresh soft dates, and others.

Quinces, carob, raspberries, raisins, figs, strawberries, and mulberries are considered highly prone to infestation.