DOES DEHYDRATING CAUSE NUTRITION LOSS? DRYCEMBER: Do dehydrated foods have the same carbs?

Summary

In this video, Darcy from ThePurposefulPantry.com discusses nutrient loss during the dehydrating process. Contrary to common concerns, dehydrating preserves most nutrients, especially when done at lower temperatures. While higher temperatures can degrade sensitive vitamins like A and C, lower temperatures help retain them, though drying takes longer. Darcy also explains the trade-off between blanching and nutrient preservation, highlighting the importance of balancing food safety and vitamin retention. Additionally, she warns diabetics about the concentration of sugars in dehydrated foods, emphasizing the difference between fresh and dried servings. Overall, dehydrating is an effective way to preserve food while maintaining its nutritional value.

Takeaways

• 😀 Dehydrating preserves most nutrients with minimal loss compared to canning, freezing, or cooking.
• 😀 Heat-sensitive vitamins, like Vitamin A and C, degrade as drying temperatures rise. To preserve these, keep the temperature below 115°F.
• 😀 While lower temperatures preserve more nutrients, they require longer drying times to achieve safe preservation.
• 😀 The dehydration process does not make food unsafe at lower temperatures; it just takes longer to dry.
• 😀 Blanching helps maintain color and texture but may lead to some loss of Vitamin C, B vitamins, and minerals.
• 😀 Blanching prevents the enzymatic changes in food but isn't a perfect method for preserving all nutrients.
• 😀 Dehydrated foods, when rehydrated or cooked, lose nutrients just like fresh food when cooked.
• 😀 Dehydrating foods allows for long-term shelf storage without significantly losing the calories, carbs, or sugars in the food.
• 😀 When dehydrating, water is lost, but the overall nutritional value of calories, carbs, and sugars remains intact.
• 😀 Dehydrated foods are concentrated in sugars and calories. For example, one cup of fresh apples equates to only ¼ cup of dried apples, so portion sizes need adjustment, especially for diabetics.
• 😀 Dehydrating is an excellent way to preserve food for long-term storage while keeping most of the nutrients intact, especially compared to other methods like canning or freezing.

Q & A

What is the main topic discussed in the video?

The video discusses nutrient loss during the dehydrating process and compares it to other food preservation methods like canning, freezing, and cooking.

How does dehydrating compare to other preservation methods in terms of nutrient loss?

Dehydrating generally results in less nutrient loss compared to canning, freezing, and cooking, making it an efficient preservation method for retaining nutrients.

Which vitamins are most affected by higher dehydrating temperatures?

Vitamin A and Vitamin C are most affected by higher dehydrating temperatures because they are sensitive to heat.

What temperature is recommended to preserve the most nutrients during dehydrating?

To preserve the most nutrients, it’s recommended to dehydrate foods below 115°F, which is often considered within the 'raw food' range.

What happens if you dehydrate at lower temperatures?

Dehydrating at lower temperatures helps retain more vitamins but increases the drying time. The process remains safe as long as foods are fully dried.

What is blanching, and why is it done before dehydrating?

Blanching is a process of briefly heating foods to stop enzymatic activity that causes changes in texture and color during storage. It helps preserve the food’s appearance and shelf life.

How does blanching affect vitamin retention?

Blanching helps save some Vitamin A but causes some loss of Vitamin C, B-complex vitamins, and minerals due to their water solubility.

Does dehydrating affect the carbohydrate, sugar, or calorie content of food?

No, dehydrating only removes water and does not affect carbohydrates, sugars, or calories. However, these nutrients become more concentrated in the dried product.

Why should diabetics or those monitoring calorie intake be cautious with dried foods?

Because dehydration concentrates sugars and calories, the same volume of dried food contains more sugars and calories than its fresh equivalent. For example, one cup of dried apples is roughly equivalent to four cups of fresh apples.

What happens to dehydrated food when it is later cooked?

When dehydrated food is cooked, it loses additional nutrients just like fresh food would when cooked, but overall it still retains more nutrients than many other preservation methods.

What is the key takeaway about dehydrating as a preservation method?

Dehydrating is a highly effective preservation method that retains most nutrients, especially when done at lower temperatures, while offering long-term shelf stability.

Why do unblanched carrots sometimes turn white in storage?

Unblanched carrots can lose their beta-carotene over time, leading to a white or faded appearance during storage.