Back in the olden days, most people relied on the sun to dry their food. Drying was used to preserve all kinds of food. Fast Forward a few thousand years, and we have commercial equipment and home appliances to do the job for us. 

But even though it’s a time-tested method of saving harvested food for later, does dehydrating food take away nutrients? In this article, we’re going to talk about the nutritional value of dehydrated foods and what the process involves.

What is dehydrated food? 

At its core, dehydrating food is a preservation method that extends the shelf life of food by removing the water content. The actual process of dehydrating can vary depending on the setting. 

Here are some of the ways to dehydrate food: 

• Sun or air drying – This involves leaving the food out in the sun or hanging in the air. These are some of the oldest methods of dehydrating that don’t require any special equipment. It can take several days to dry food using these methods. 

• Oven drying – This type of drying uses an oven at a very low heat to dry foods slowly. This isn’t the most efficient way to dry foods, but it can be good for smaller amounts of food at home. 

• Electric dehydrators – These are purpose-built appliances to dehydrate foods. They usually contain multiple shelves to dehydrate several foods at one time. 

• Commercial dehydrators – These are large machines that allow more control for bigger quantities of food and consistent results. 

Food dehydration reduces the moisture in the food. You rehydrate the food by adding liquid or simply eat them dry as a snack, like dried fruit. Some of the most common dehydrated foods are: 

• Fruits

• Soup powder mixes 

• Herbs 

• Coconut 

• Homemade kale, banana, and apple chips 

You can dehydrate foods at home or buy them at the grocery store. But when choosing shop-bought dehydrated foods, check for added ingredients like salt, sugar, and oils. For example, it’s common to see shop-brought dried fruit with added sugar. It’s always a good idea to glance at the food label when purchasing to find good dehydrated foods. 

Nutritional value

But, do dehydrated vegetables lose nutrients? The dehydration process keeps the nutritional value of the food. Dehydrated apple chips or mango have the same sugar, calories, fat, fiber, and protein as their fresh counterparts. 

Keep in mind that dehydrated food loses water content, so on a per-ounce basis, they tend to be more calorically rich. That doesn’t mean to avoid dehydrated foods, but just to know that it’s probably easier to get a sugar rush. Because dehydrated foods weigh so little, many hikers or backpackers rely on dehydrated foods for some space-saving yet nutrient-rich snacks. 

Dehydrated foods also retain nutrients like: 

• Antioxidants 

• Essential fatty acids 

• Minerals 

• Enzymes

Time is a crucial factor when talking about nutrient loss. While fresh fruit and vegetables can last for days in the refrigerator, fresh produce can lose nutrients shortly after picking. For example, research shows that vitamin C degrades especially quickly after harvest. Vitamin C loss in vegetables refrigerated for seven days ranged from 15% to 77%. 

We’ve all found something in the depths of the refrigerator that we long forgot. Whether it’s fresh produce or not, we’re all guilty of forgetting about food and letting it spoil. The reality is that best-before dates put people off and lead to a lot of fruit and vegetables going to waste. In the United States, experts estimate that food waste accounts for about 30-40% of the food supply. 

Buying dehydrated foods or dehydrating them ourselves gives us access to food at its peak long after picking. Don’t get us wrong, we love fresh fruit and veggies from the farmer’s market, but it doesn’t always fit into the schedule, and that’s where dehydrated food comes in. We don’t have to worry about fresh produce going off or being too busy to cook that vegetable pasta bake on the weekly meal plan. 

Dehydrated foods contain the original nutritional content of the fresh version; just watch out for portion size to avoid overeating, especially with dried fruit. 

Potential health benefits of dehydrated food

There are several reasons why people buy dehydrated food. It can reduce food waste and save money, time, and storage. But is dehydrated food healthy? We’re going to look at what the research says about the potential health benefits of dehydrated food.

Reduced risk of cancer

Interestingly, dehydrated fruits and vegetables could play a role in cancer prevention. While this space needs more scientific discovery, initial research suggests that the drying process could activate specific chemicals in foods. These chemicals could help to prevent cell damage that’s associated with cancer.

Improved digestion

Fruits and vegetables contain dietary fiber that our bodies love. It’s the stuff that keeps us regular, prevents constipation, and helps us feel full while eating. 

Research shows that dehydrated fruits and vegetables still retain their fiber content. So, eating dehydrated fruit and veg contributes to your dietary fiber for the day and helps to keep that digestive system ticking over as it should. 

Increased energy

When searching for a healthy snack for a hike or just on-the-go in general, dehydrated foods are popular. The reason for this is that the dehydration process concentrates calories and sugar. So, eating dehydrated fruits and veg can deliver a more effective energy boost than some snacks. Surprisingly, research shows that dehydrated foods are also more easily absorbed, which can help give longer-lasting energy. 

Try combining dried fruit with a few nuts and seeds for a great trail mix. Some of our favorite healthy dehydrated snacks include: 

• Apples 

• Banana 

• Oranges 

• Apricot

Lower risk of food poisoning

Foodborne illness is a common, yet largely preventable public health problem. Mold, yeast, and bacteria that can result in foodborne illnesses often need water to form and grow. These microorganisms are less likely to grow because dehydration removes enough moisture from the food to stop growth. 

Some research suggests that dehydrating food could cut the risk of the most common bacteria and illness-causing microorganisms. Bacteria need water for growth, which is why dried foods don’t tend to spoil. Remember that how we store dehydrated foods can affect the safety of the food, so it’s important to follow any storage instructions. In most cases, it’s a good idea to store dehydrated foods in cool, dry, and dark areas. Make sure to store away from any moisture, as many pathogens can’t survive on foods with little or no moisture. 

Dehydrated food can sometimes last for years without taking over cupboard space. Dry foods tend to be much smaller, so you can store more at a time. Then, add them to soups, stews, or casseroles to sneak in more veggies and nutrients without the prep. 

Food preservation gives us access to out-of-season food, which means we can have a wider variety in our diet no matter the time of year. Eating a variety of foods means we get a range of nutrients that support our body, promote good health, and reduce the risk of several diseases. It’s also a great way to keep our diets exciting and tasty. 

About kencko's freeze-dried process

We can see the benefits of dehydrating food, especially when it comes to cutting down food waste and making it easier to incorporate more nutrients into our diet. Another type of food preservation technique that allows us to lock in nutrients and not worry about seasonality is freeze-drying. 

Freeze-drying is a little different from dehydration but still retains all those juicy nutrients, flavor, and color of fresh produce. Kencko’s freeze-drying process works by removing water from fruits and veggies using very cold, below-freezing temperatures, instead of heat. 

Because freeze-drying removes so much of the water content, it’s incredibly good at preserving nutrients, vitamins, and minerals. That means we don’t need to use any additives or preservatives. We focus on serving up healthy and natural products without any artificial ingredients. 

Unlike dehydrating with air, sunshine, or even an oven, freeze-drying as a process isn’t as accessible at home for most people to pull off. At-home freeze-drying units can be costly, but luckily, we’ve handled that aspect of things, so choosing freeze-dried products can make healthy eating very convenient and affordable. 

Looking for a way to up your fruit and vegetable intake? kencko’s collection of products is ideal for those looking for a nutritious and convenient snack without worrying about added sugars, additives, or artificial ingredients. Whether a quick smoothie or a warming kencko bowl, all of our products are shelf-stable to store and enjoy whenever you need them.