Dried Cranberries Benefits, Uses, Precautions and Drawbacks

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Dried Cranberries Benefits

Dried cranberries, those tart and slightly sweet gems, are more than just a tasty addition to trail mixes, salads, or baked goods. They are packed with nutrients and offer numerous health benefits.

In this blog, we’ll explore dried cranberries benefits, why dried cranberries deserve a place in your diet, and some delicious ways to incorporate them into your meals.

Nutritional Value

Before diving into dried cranberries benefits, it’s essential to understand the nutritional value of dried cranberries. According to the USDA, 100 grams of dried cranberries typically contain:

Calories: 308 kcal
Total Fat: 1.09 g
Carbohydrates: 83 g
Fiber: 5.3 g
Sugars: 72.5 g
Protein: 0.17 g
Vitamin C: 0.2 mg (0% Daily Value (DV))
Calcium: 9 mg (1% DV)
Iron: 0.4 mg (3% DV)
Potassium: 49 mg (1% DV)

Health Benefits

1. Treats Urinary Tract Infections

One of the most well-known benefits of cranberries is their ability to support urinary tract health.

Cranberries contain compounds called proanthocyanidins (PACs) that prevent bacteria, particularly E. coli, from adhering to the walls of the urinary tract.

This action helps reduce the risk of urinary tract infections, making cranberries a natural way to support urinary health, especially for those prone to recurrent infections.

In a study of twenty women with recurrent urinary tract infections were enrolled in the trial and consumed one serving of sweetened dried cranberries daily for two weeks.

Results showed that over half of the patients did not have urinary tract infections within six months of consuming sweetened dried cranberries, and the average rate of infections per six months decreased significantly.

2. May Promote Heart Health

Dried cranberries are a good source of fiber, which may have protective effect on heart health.

Adequate consumption of fiber reduces low density lipoprotein (LDL) levels, thereby lowering the risk of cardiovascular diseases.

Have a serving of dried cranberries a day, which may protect your health from stroke or other heart related diseases.

3. May Improve Digestive Health

The dietary fiber in dried cranberries aids in digestion by promoting regular bowel movements and preventing constipation.

Fiber adds bulk to the stool easing the bowel movements,and prevents constipation. Fiber also supports a healthy gut microbiome by feeding beneficial bacteria.

A well-balanced gut microbiome is crucial for overall digestive health and can prevent various digestive disorders.

4. May Support Oral Health

Cranberries contain compounds that prevent harmful bacteria from adhering to teeth and gums, reducing the risk of cavities and gum disease.

While dried cranberries do contain natural sugars, their beneficial compounds can still contribute to oral health when consumed in moderation and followed by proper dental hygiene.

5. May Help Manage Weight

While dried cranberries are relatively high in sugar, they can still be part of a weight management plan when eaten in moderation.

Diets that are high in fiber are typically lower in fat and energy density, both of which are helpful for maintaining a healthy body weight.

The fiber in cranberries helps promote feelings of fullness, reducing overall calorie intake.

Additionally, their natural sweetness can satisfy sweet cravings without the need for sugary snacks.

How to Incorporate Dried Cranberries into Your Diet

Now that we know the numerous benefits of dried cranberries, let’s explore some tasty and easy ways to include them in your daily meals:

Breakfast Boost: Sprinkle dried cranberries over your morning oatmeal, yogurt, or cereal for a sweet and tart addition.
Salads and Sides: Add dried cranberries to salads, grain bowls, or side dishes like quinoa or couscous to enhance flavor and nutrition.
Baking: Incorporate dried cranberries into baked goods such as muffins, cookies, or bread for a burst of flavor and a nutritional boost.
Trail Mix: Create your own trail mix by combining dried cranberries with nuts, seeds, and dark chocolate for a delicious and healthy snack.
Smoothies: Blend dried cranberries into your favorite smoothie recipes for added sweetness and nutrients.
Sauces and Relishes: Make a cranberry sauce or relish to accompany meats, especially during holiday meals, for a festive touch.
Energy Bars: Use dried cranberries in homemade energy bars or granola bars for a convenient and nutritious snack on the go.

Tips for Choosing and Storing Dried Cranberries

Read Labels: When buying dried cranberries, opt for varieties with no added sugars or minimal sweeteners. Some brands use apple juice or other natural sweeteners, which can be a healthier option.
Portion Control: Due to their concentrated sugar content, it’s important to enjoy dried cranberries in moderation. Stick to the recommended serving size to avoid excessive sugar intake.
Storage: Store dried cranberries in an airtight container in a cool, dry place. They can also be refrigerated to extend their shelf life.

Potential Considerations

While dried cranberries offer numerous health benefits, it’s important to consume them as part of a balanced diet. Here are a few considerations:

Sugar Content: Dried cranberries often have added sugars to enhance their sweetness. Be mindful of this when incorporating them into your diet, especially if you are managing blood sugar levels.
Portion Size: Stick to recommended portion sizes to avoid excessive calorie and sugar intake.
Allergies: Some individuals may have allergies to certain fruits, including cranberries. If you have a known allergy, consult your healthcare provider before adding dried cranberries to your diet.

Drawbacks

Cranberries are an excellent source of antioxidants particularly proanthocyanidin and anthocyanins, but unfortunately in the drying process they get degraded over time by 100% in whole dried cranberries that are infused with sucrose (table sugar). However the decrease in total phenolic content was not much significant which was 10.9%.

Although dried cranberries benefits are numerous, most of them are preliminary, there are very few studies on dried cranberries and more research is needed to validate these results, and know if there are more.

Conclusion

Dried cranberries are a delicious and nutritious addition to any diet. Their rich nutrient content, combined with their ability to support urinary tract health, heart health, digestion, and more, makes them a valuable food to include in your meals.

By enjoying them in moderation and finding creative ways to incorporate them into your diet, you can reap the numerous dried cranberries benefits for your health.

So go ahead, sprinkle some dried cranberries on your salad, mix them into your morning oatmeal, or enjoy them as a sweet snack – your body will thank you!

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Attributions:

U.S. Department of Agriculture FoodData Central
Burleigh, A.E., Benck, S.M., McAchran, S.E. et al. Consumption of sweetened, dried cranberries may reduce urinary tract infection incidence in susceptible women – a modified observational study. Nutr J 12, 139 (2013). https://doi.org/10.1186/1475-2891-12-139. Used under CC BY 2.0.
Slavin, J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients 2013, 5, 1417-1435. https://doi.org/10.3390/nu5041417. Used under CC BY 3.0.
Kovacev, K.; Hughes, B.; Smith, J.S. Polyphenol Stability and Physical Characteristics of Sweetened Dried Cranberries. Foods 2020, 9, 551. https://doi.org/10.3390/foods9050551. Used under CC BY 4.0.