What Happens to Your Body When You Eat Dried Cranberries Regularly?

Dried cranberries contain several health-promoting nutrients and compounds. However, they are not as nutritious as raw cranberries. Additionally, with higher added sugar content, eating too many dried cranberries can have some downsides. Here’s what happens when you eat it regularly.

A 40-gram serving (about a quarter cup) of dried cranberries contains 2.12 grams of fiber. Adults should consume about 25 to 30 grams of fiber per day, so one serving of cranberries can help you meet about 7 to 8 percent of your daily fiber goal.

By increasing fiber intake, cranberry consumption may provide several health benefits:

• Improved digestion: There are two main types of fiber: insoluble fiber and soluble fiber. Insoluble fiber adds bulk and density to stools, helping them move, and soluble fiber slows digestion and stimulates the absorption of nutrients in the stomach. Eating more fiber has also been linked to a healthier gut microbiome, or a collection of microbes living in the gastrointestinal tract. A healthy gut microbiome can reduce the risk of chronic diseases such as cancer and diabetes.
• Better heart health: In numerous studies, researchers have found that fiber reduces blood pressure and low-density lipoprotein (LDL), or “bad” cholesterol. This reduces the risk of heart disease and stroke.
• Helps with weight management: High-fiber foods like dried cranberries move slowly through the digestive system, keeping you feeling full longer. This can reduce calorie intake and help you manage your weight.

Cranberries are very tart, so dried cranberries are dehydrated in sugar solutions to make them more flavorful.

But that means a typical 40-gram (about a quarter-cup) serving of sweetened dried cranberries contains 29 grams of sugar.

Adults should consume no more than 10% of their daily calories from added sugars. The American Heart Association generally recommends:

• Men should limit their added sugar intake to 36 grams per day.
• Women should limit their added sugar intake to 25 grams per day (less than one serving of dried cranberries).

Diets high in added sugars can lead to weight gain and increase the risk of diabetes, obesity, fatty liver disease and heart disease.

Cranberries contain many plant compounds that act as antioxidants. One of them, called anthocyanin, is also responsible for the distinct red color of cranberries.

Anthocyanins and other antioxidants such as flavonoids protect cells from dangerous chemical byproducts called free radicals. Without antioxidants, free radicals build up in the body and create a phenomenon called oxidative stress, which is associated with diabetes, heart disease and other chronic illnesses.

Notably, dried cranberries have a lower antioxidant content than raw cranberries.

Cranberries have long been used to treat urinary tract infections (UTIs) or bacterial infections of the bladder, kidneys, ureters, or urethra.

Research suggests that a flavonoid called proanthocyanidin may prevent bacteria from attaching to urinary tract tissues.

In fact, some studies have shown that cranberry products can reduce the risk of recurrent UTIs in women by 25 to 30 percent.

However, the evidence is mixed: Some research has found no effect of cranberries on UTIs. In 2020, the Food and Drug Administration said the evidence that cranberry juice, cranberry supplements, or cranberry powder can prevent UTIs is “limited and inconsistent.”

In general, raw cranberries are more nutritious than dried cranberries. Raw cranberries are:

• Less calories
• Low in carbs and sugar
• Richer in vitamins C and K

Raw cranberries can be eaten in place of dried cranberries. But if you prefer dried cranberries, be sure to check the label and watch out for added sugars: choose unsweetened dried cranberries or no added sugar for the greatest health benefits.