2024-01-12 17:00:00
Compotes in bottles have become very popular because they are very practical: they are easy to store and eat at any time of the day. But what are they worth nutritionally?
Even when it says “pot” on the packaging, you may have noticed that these bottles don’t always display the word “compote”. Quite simply because, often, they do not contain compote but rather fruit puree. The difference between these two products is simple, but important: fruit puree consists of fruit cooked without added sugar and then crushed, while the expression “fruit compote” refers to cooked and crushed fruit to which sugar has been added.
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Fiber and micronutrients
Within the fruit gourd family, there are notable differences. Some contain additives, sometimes sweeteners, which classifies them as ultra-processed foods. Fortunately, this is a minority of products, including private label brands.
Regarding fiber content, the content of gourds is often similar to that of fruit. This depends on the preservation of the skin in the crushed fruit, which is only permitted if the fruit is organic.
Regarding micronutrients, this may come as a surprise, but the contents of gourds may be similar, or even better, to what is naturally found in fresh fruit. It all depends on the time between picking and processing the fruit, as well as the heating method. A fresh fruit that undergoes a long transport, which remains for several days on the shelves and in the air in our kitchen loses a significant part of its vitamins.
In reality, it is difficult to know exactly how a given product compares to fruit. But, honestly, it’s also difficult to know the true nutrient content of the fruits we eat.
Choose your product wisely
Here, for everyday use, are my practical tips about these fruit bottles:
Choose fruit purees rather than compotes. By definition, these are products that do not list added sugar in the ingredients. These purees will always be less sweet than authentic compotes, even when they say “reduced in sugar”, which means that sugar has been added but less than usual.
Choose products that do not have additives, but only fruit or at most added ascorbic acid, i.e. vitamin C. For conservation reasons, most products contain it. .
Choose organic products: they will likely be richer in fiber and you will limit exposure to pesticides, which are abundant in apples, pears and strawberries (often present in these purees).
To the question “can gourds replace whole fruits?” ”, I answer “yes, partially”. “Partially”, because the fibers in purees are crushed, whereas, by definition, the fibers in fruits are whole. And biting and chewing (for example an apple) is useful for our health.
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