What Are The Health Benefits Of Dehydrated Foods?

“I started dehydrating some of my homegrown fruits and veggies last fall, and I’ve been munching on them as snacks and even tossing them into meals. But now I’m curious—are dehydrated foods actually good for you? I mean, sure, they’re preserving the food for the long haul, but how do they hold up nutritionally compared to fresh produce? Do you have any insights into what health benefits dehydrated foods offer? Oh, and are there any downsides I should keep an eye on?”

Thanks, Christina, Victoria, Australia.

What Are the Health Benefits of Dehydrated Foods?

Hey Christina, sounds like you’re on the right path with dehydrating your own foods—way to go! I love dehydrating because it’s such a handy way to preserve the harvest while adding some serious flavor and texture to your snacks and meals. But you’re totally right to wonder about the health benefits of dehydrated foods, especially compared to their fresh counterparts. It’s a smart question that plenty of us preserving enthusiasts have asked along the way.

Let’s break it down piece by piece, so you get a full picture of what’s going on (nutritionally speaking) with that dehydrator on your counter.

Nutritional Value of Dehydrated Foods: What’s Still in There?

Alright, let’s tackle the big question: How much nutrition is sticking around in those dried foods? The good news is that most nutrients in food are preserved during the dehydration process. This means that things like vitamins, minerals, fiber, and protein aren’t going anywhere. The light heat used during dehydrating (usually below 140°F or 60°C) is gentle enough to avoid destroying most vitamins and minerals. Plus, you’re not adding any preservatives or chemicals if you’re doing this at home—just good ol’ wholesome cooking power.

But, like all things food-related, there are a few extra considerations to keep in mind:

• Fiber: Since you’re not removing the skins or seeds (in most cases), that wonderful fiber remains intact. So when you’re nibbling on dehydrated apples or adding dried beans to your soups, you’re still getting that digestion-friendly benefit.
• Minerals: All that potassium, iron, and magnesium that’s present in your fresh produce? Yeah, it sticks around after dehydration! That means dehydrated leafy greens, tomatoes, and even bananas are still rich in these essential minerals.
• Protein: Same thing here. Dehydration doesn’t lower the protein content of things like meat (hello, jerky!) or any plant-based proteins such as lentils or peas. It stays as is.

Now, where your dried snacks might fall short is in certain vitamins, particularly the water-soluble varieties like Vitamin C and some B vitamins. Since dehydration uses a bit of heat, these vitamins tend to break down quicker. But guess what? You can still compensate for this by mixing up your diet! If you’re enjoying your dehydrated strawberries, maybe pair them with some freshly sliced ones (because, balance).

Portion Size: Smaller Equals Easier to Overeat

Here’s the thing about dehydrating food, Christina—it shrinks. A lot. So when you go to snack on those homemade apple chips, it’s easy to forget that a handful of crisps could be equivalent to eating two or three whole apples. This is where things can get tricky if you’re not paying attention.

Dehydrated foods have concentrated nutrients and calories since all that water is removed. That’s great when it comes to vitamins like potassium (dehydrated bananas, I see you!), but it also means sugars and calories are more concentrated. So it’s best to enjoy dehydrated snacks mindfully, especially with fruits, since their natural sugars become denser.

Longevity: More Than Just Shelf-Life

The long shelf-life of dehydrated foods is a huge plus! When you’ve spent all those hours growing your produce, the last thing you want is for it to go to waste. Dehydrating drastically extends storage time—months or even years in some cases. But here’s a health benefit people often overlook: You have valuable nutrition on hand when fresh foods aren’t available. Think of times when your budget’s tight, or there’s an unexpected drought or food shortage. Having something nutritious and shelf-stable is priceless during those times.

Low in Preservatives and Additives

I know many of us, myself included, are steering clear of as many additives and artificial preservatives as possible. When you dehydrate food at home, you skip the added salt, sugar, and chemicals that store-bought dried snacks often come with. Sure, you can season things if you want, but it’s up to you what goes into your food. Knowing exactly how my dried apricots were made and being confident that there are no strange additives? I don’t know about you, Christina, but that just feels good to me.

Dehydrated Foods for Weight Management

If you’re looking to eat healthier without feeling like you’re on some flavorless diet, dehydrated foods can be a game-changer. Remember the concentrated nutrients we were talking about? They can help you feel full longer, especially with the fiber content. Adding just a handful of dried kale chips or carrots to your meals can bulk up the fiber content, which helps your gut and keeps your appetite in check.

For folks working on controlling their portion sizes, having ready-to-go dried snacks on hand is way better than reaching for heavily processed foods. Just remember to eat them consciously—those calorie-dense bites can sneak up on you.

Energy Boost Without the Crash

We both know how tempting sugary snacks can be when we’re looking for a quick energy boost. But I find that dried fruits (in moderation, of course) can offer a more sustained source of energy without that mid-afternoon sugar crash. Toss a few dried berries or banana chips into your trail mix, and you’re good to go on that next hike or long workday. Plus, the natural sugars paired with fiber digest slower, keeping you energized but steady, no roller-coaster dips in your blood sugar.

Portable and Lightweight: Great for On-the-Go

One of my favorite practical perks of dehydrated foods is just how portable and lightweight they are. Heading out for a hike? Packing a kid’s lunch? Dehydrated snacks fit the bill perfectly. No need to worry about refrigeration or food going bad, and they’re completely mess-free. It’s like packing nutrients in your pocket.

Plus, as someone with a house full of Mason jars, I love the convenience of just grabbing a jar of dried berries or zucchini chips from the pantry and tossing them into whatever I’m making that day. They’re lightweight and super versatile. Whether making an easy soup or munching on a snack, it makes meal prep faster and more enjoyable.

Potential Downsides of Dehydrated Foods

Before you go diving into a bucketful of dried fruit, let’s also chat a bit about the possible downsides of dehydrated foods. While there are definitely a lot of health benefits, there are a couple potential things to keep in mind as well.

• Sugar Concentration: As mentioned before, the natural sugars in fruit concentrate when dehydrated. So, even though you’re not adding sweets, it’s easy to overindulge on the sugars present. Keep an eye on portion sizes, especially if you’re managing blood sugar levels.
• Low Vitamin C: Remember, the heat used in the dehydrating process can reduce some heat-sensitive nutrients, particularly vitamin C. So, while you’re still getting good fiber, minerals, and taste, you might lose out on some antioxidants. Consider rotating in fresh ingredients when you can, or supplement that vitamin C with citrus or bell peppers.
• Water Loss: Since all the water’s been removed, it’s important to stay hydrated when you’re eating a lot of dried foods. Sometimes you won’t notice how much water your diet is missing. Add extra water to your day when snacking on dehydrated goodies, especially out on hikes or during hot weather!

A Handy Hydrate-or-Rehydrate Chart

Just in case you’re wondering how different foods compare when it comes to portion sizes and water loss, here’s a quick reference of common choices and what happens in the process:

It’s always a bit surprising to realize just how much water weight we shed, huh? On that note, it’s not a bad idea to try rehydrating some of these foods in your recipes where it makes sense—soups, stews, casseroles, or anywhere you want a burst of veggie flavor!

Final Thoughts…

Christina, thanks so much for reaching out. Dehydrating foods is not only fun and convenient, but it’s also packed with some great health benefits! From the long shelf-life to the nutrient preservation and portability, it’s no wonder more folks are jumping onto the dehydrating bandwagon. Just remember to balance things out with some fresh fruits and veggies, stay hydrated, and be mindful of the portion sizes.

Hope this gave you a clearer picture of what’s going on nutritionally with your snacks—and maybe inspired a couple more dehydrating experiments for your kitchen!