Why You Should Replace Sugar Candies with Dried Apricots

Have you recently quit or are trying to quit smoking? Are you constantly drawn towards sugar candies to keep your withdrawals under control? Do you have a sweet tooth and prediabetic but cannot resist a good old orange sugar candy? Your story is similar to a lot of folks who are caught in a love-hate relationship with sugar candies. Having a sweet tooth is not the problem here, the problem is the intake of refined sugars. 

Why Avoid Processed Sugar Candies?

Sugar candies are primarily made of one main ingredient – Sugar! High levels of refined sugars are mixed with artificial colors and lots of preservatives. Regular consumption of these candies almost always show up in our bodies through obesity, diabetes, and heart disease. While it was ok to have them as kids, we are no longer as active as we used to be in order to burn it out. 

According to the World Health Organization (WHO), excessive sugar intake increases the risk of type 2 diabetes and cardiovascular diseases, even in children who do not indulge in sports or outdoor activities. Additionally, they add little to no nutritional value, making them an unhealthy snack by default.

Can Dried Apricots Make a Healthier Alternative?

Dried apricots are naturally sweet, packed with essential nutrients, and free from any form of artificial additives. They provide necessary dietary fibre, rich in vitamins & antioxidants, and minerals that support overall health. Although sweet, they do not cause rapid spikes in blood sugar caused by sugar candies. Dried apricots also have a lower glycemic index, making them a safer option for diabetics and pre-diabetics.

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Dry Apricot Nutrition: A Nutritional Powerhouse

Below is the detailed nutritional breakdown per 100 grams of dried apricots:

Nutrient	Amount
Energy	241 kcal
Carbohydrates	63.9 g
Sugars	53.4 g
Fiber	7.3 g
Protein	3.4 g
Fat	0.5 g
Vitamin A	1800 IU
Vitamin C	1 mg
Potassium	1162 mg
Calcium	55 mg
Iron	2.7 mg
Magnesium	32 mg

Nutritional Comparison: Sugar Candies vs. Dried Apricots

Sugar Levels: High Sugar vs. Natural Sugars

The sugar in candies is refined and quickly absorbed, leading to spikes in blood sugar levels. In contrast, dried apricots contain natural fruit sugars, which are absorbed more slowly due to their high fibre content.

Nutritional Elements: Artificial Additives vs. Natural Vitamins & Minerals

Candies often contain artificial colors, flavors, and preservatives that can have harmful effects over time. Dried apricots, however, provide a natural source of vitamins A and C, iron, and potassium, which support immune function, skin health, and heart health.

 

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Nutritional Comparison: Sugar Candies vs. Dried Apricots

Component	Sugar Candies (100g)	Dried Apricots (100g)
Calories	400 kcal	241 kcal
Sugar Content	90g (Added Sugar)	53.4g (Natural Sugar)
Fiber	0g	7.3g
Vitamins & Minerals	Minimal	Rich in Vitamin A, C, Iron, and Potassium
Glycemic Index	High (Rapid Blood Sugar Spike)	Moderate (Steady Blood Sugar Levels)

Health Benefits of Dried Apricots

1. Supports Digestive Health – The high fibre content aids digestion and prevents constipation.
2. Regulates Blood Sugar – The moderate glycemic index helps maintain stable blood sugar levels.
3. Boosts Immunity – Rich in vitamin C, dried apricots support immune function.
4. Promotes Eye Health – High vitamin A content protects against age-related muscular degeneration.
5. Aids Weight Management – Fiber and natural sugars keep you full for longer, reducing cravings.

Dry Apricot Benefits for Females

1. Supports Bone Health – Calcium and magnesium strengthen bones, reducing the risk of osteoporosis.
2. Regulates Menstrual Cycle – Iron helps prevent anaemia, a common concern for women.
3. Enhances Skin Health – Vitamin A and antioxidants promote glowing skin and reduce signs of ageing.
4. Aids Pregnancy Nutrition – Rich in folate and iron, dried apricots support healthy foetal development.

Dry Apricot Benefits for Males

1. Boosts Energy Levels – Natural sugars provide sustained energy without crashes.
2. Supports Heart Health – Potassium and magnesium regulate blood pressure.
3. Enhances Muscle Function – The protein and iron content aid muscle growth and recovery.
4. Improves Prostate Health – Antioxidants help reduce inflammation and support prostate health.

How to Include Dried Apricots in Your Diet

1. As a Snack – Enjoy a handful of dried apricots instead of sugar candies.
2. In Breakfast Cereals – Add chopped apricots to oatmeal or muesli.
3. In Smoothies – Blend with yogurt and nuts for a nutritious drink.
4. With Nuts and Seeds – Create a healthy trail mix with almonds, walnuts, and flaxseeds.
5. In Cooking – Use dried apricots in salads, stews, or as a natural sweetener in desserts.

Things to Keep in Mind While Eating Dried Apricots

1. Portion Control – Stick to a small serving (30-40g) to avoid excess sugar intake.
2. Choose Sulphite-Free Options – Some dried apricots are treated with sulphites for preservation, which may cause allergies in sensitive individuals.
3. Drink Plenty of Water – Dried fruits absorb water during digestion; staying hydrated prevents bloating.
4. Monitor Blood Sugar Levels – While dried apricots have a lower glycemic index, diabetics should consume them in moderation.

Conclusion

Dried apricots offer a nutritious and natural alternative to sugar candies, especially for those looking to manage diabetes or reduce refined sugar intake. They are packed with fibre, vitamins, and minerals that promote overall health without artificial additives. By making a small dietary shift, you can enjoy a delicious yet healthy treat that satisfies your sweet cravings while supporting long-term well-being.

FAQs

How to eat apricot dry fruit?

Dried apricots can be eaten as a snack, added to cereals, blended into smoothies, or used in cooking for natural sweetness.

Is dry apricot good for pregnancy?

Yes, dried apricots are rich in iron, folate, and fibre, which are beneficial for foetal development and preventing anaemia during pregnancy.

Is dry apricot good for diabetes?

Dried apricots have a moderate glycemic index and are rich in fibre, making them a healthier option for diabetics when consumed in moderation.

By replacing sugar candies with dried apricots, you take a simple yet impactful step towards a healthier lifestyle!