What Exactly is Candied Fruit?
Candied fruit, also known as glacé fruit, is a sweet confection made by preserving fruit in sugar syrup. Unlike dried fruit, where water is simply removed, the candying process involves a gradual saturation of the fruit with progressively more concentrated sugar syrup. This technique, which dates back centuries, replaces the fruit’s natural water content with sugar, resulting in a product with a long shelf life and a translucent, jewel-like appearance. Today, popular types of candied fruit include cherries, pineapple, ginger, and citrus peels, commonly used in holiday baking, fruitcakes, and pastries.
The Candying Process: How Fruit Becomes Candy
The transformation of fruit into a sugary confection is a delicate, multi-step process rooted in the principles of osmosis. The fruit is first blanched to soften it and make its cellular structure more permeable. It is then submerged in a sugar syrup. Over a period of days or even weeks, the fruit is moved to syrups of increasing sugar concentrations. This creates a concentration gradient that draws the fruit's water out and allows the sugar molecules to move in. The high sugar concentration inhibits the growth of microorganisms, preserving the fruit. Finally, the fruit is often dried and sometimes rolled in sugar, which can add even more sugar. For commercially produced candied fruit, artificial colors and flavors are also frequently added to enhance its appearance and taste. This labor-intensive process is what makes candied fruit so different from its fresh form and dramatically alters its nutritional profile.
Nutritional Profile: The Candy vs. Fruit Comparison
The candying process drastically changes the nutritional composition of fruit. The removal of water and the infusion of sugar results in a product that is high in calories and very low in fiber and many vitamins. While fresh fruit offers a rich source of vitamins and minerals, a significant portion of these nutrients, particularly heat-sensitive vitamin C, is lost during candying. The primary nutritional drawback is the massive increase in sugar, much of which is added sucrose and high-fructose corn syrup in commercial products.
Here is a comparison of 100 grams of fresh fruit versus a typical serving of candied fruit:
| Nutrient | Fresh Grapes (approx. 100g) | Candied Fruit (approx. 100g) |
|---|---|---|
| Calories | ~69 | ~322 |
| Sugar | ~16g | ~81g (mostly added) |
| Fiber | ~0.9g | ~2g |
| Water | High | Low |
| Vitamins & Minerals | High | Low |
Major Health Concerns Associated with Candied Fruit
Given its high sugar content, consuming candied fruit regularly can lead to several health issues:
- High Sugar Intake and Blood Sugar Spikes: The added sugar in candied fruit leads to rapid spikes in blood sugar and insulin levels. This can be particularly dangerous for individuals with diabetes, as it can disrupt their blood sugar control and lead to metabolic problems.
- Weight Gain and Obesity: Due to its high-calorie density, consuming even a small amount of candied fruit can contribute to excessive calorie intake. When the liver is overloaded with fructose from added sugars, it can convert that sugar into fat, which may lead to weight gain and fatty liver disease.
- Dental Health Risks: Candied fruit is sticky and sugary, providing an ideal food source for the harmful bacteria in your mouth. These bacteria produce acid that erodes tooth enamel, significantly increasing the risk of cavities and tooth decay. The longer the sticky sugar remains on your teeth, the more damage is done.
- Increased Risk of Chronic Diseases: Long-term, high intake of added sugars is linked to a higher risk of developing chronic diseases such as type 2 diabetes and heart disease. The sugar can cause chronic inflammation and negatively impact cholesterol levels.
Candied Fruit vs. Dried Fruit: An Important Distinction
It's crucial to differentiate between candied fruit and unsweetened dried fruit. While both have reduced water content and a concentrated sugar taste, their health impacts differ greatly.
Dried Fruit:
- Preparation: Water is removed through natural or mechanical dehydration.
- Sugar: Contains only the fruit's naturally occurring sugars, though they are concentrated by the dehydration process.
- Nutrition: Retains significant amounts of fiber, vitamins (except for some like vitamin C), and minerals found in the fresh fruit.
- Consumption: Healthier in moderation due to concentrated nutrients, but portion control is still important because of the higher calorie and natural sugar density.
Candied Fruit:
- Preparation: Soaked in high-sugar syrup for preservation, then dried.
- Sugar: Contains high levels of added sugar, often sucrose or high-fructose corn syrup.
- Nutrition: Lower nutritional value due to the loss of vitamins and fiber during the candying process.
- Consumption: Should be treated as a high-sugar confection and consumed sparingly, if at all.
How to Enjoy the Flavors Safely
If you enjoy the taste of candied fruit, you can take a few steps to minimize the health risks:
- Treat it as an Occasional Indulgence: See candied fruit as a garnish rather than a snack. Use a very small amount to flavor baked goods or other dishes.
- Seek Healthier Alternatives: For a sweet, fruity snack, opt for fresh fruit, which provides fiber and water, or choose unsweetened dried fruit in controlled portions. You could also try freeze-dried fruit, which retains more nutrients and has a different texture.
- Make Your Own Candied Peels: Creating your own candied citrus peels gives you control over the sugar content, allowing for a less unhealthy treat.
- Don't Forget Your Dental Hygiene: If you do consume candied fruit, be sure to brush your teeth afterward to prevent the sugars from lingering and causing damage.
Conclusion
While candied fruit may seem like a harmless, fruity treat, its high sugar and calorie content, coupled with a significant loss of nutrients, place it firmly in the category of a candy rather than a healthy food. The candying process effectively strips the fruit of its water and many health benefits, replacing them with pure sugar. For most people, it should be a rare indulgence rather than a regular snack to prevent health issues like weight gain, dental decay, and blood sugar spikes. Choosing fresh or unsweetened dried fruit offers a far more nutritious and beneficial alternative. To better understand the effects of added sugar, consider reading this report from Harvard Health on sugar.
