I Can Eat All The Fruit, Right?
Packed with fiber and full of essential nutrients, fruit is promoted as a component of a well-balanced diet. We also know that fruit is abundant in naturally occurring sugars. Does that mean we should avoid the intake of large amounts of fruit? Not quite. Read on to find out why fruit is still an excellent part of a healthy diet.
There is A LOT of evidence that the excessive intake of added sugar is harmful to human health. Multiple Studies have shown the adverse effects of excessive added sugar in the diet. However, these studies are referring to added sugars that are high in a specific form of sugar, fructose. Fructose, in particular, can have negative effects on health when consumed in large amounts. Many people now believe that because added sugars can have negative effects, the same must apply to fructose rich fruits.
However, this is a misconception.
Fructose can be harmful in large amounts, but it’s difficult to get excessive amounts of fructose from fruit, because fruits are made up mostly of fiber and water. That being said, fruits contain much more than just water, fiber, and fructose. They also have many nutrients that are important for health, including vitamins, minerals, and a plethora of antioxidants. What’s more, fruits tend to be high in several vitamins and minerals of which many people don’t get enough, including vitamin C, potassium, and folate.
There are thousands of fruits found in nature, and their nutrient composition can vary greatly. So, if you want to maximize the health benefits of fruit, focus on “super fruits” that are rich in nutrients. Berries are particularly high in vitamins, minerals, and antioxidants.
In 2019, only about 12% of U.S. adults were eating the daily recommended amount of fruit. Because most people don’t eat enough fruit, the best fruits are the fruits you can easily and joyfully incorporate into your diet. Things like watermelon, cantaloupe, oranges, apples, grapefruit, berries, and bananas are easily accessible.
We’ve just established that fruit is good for you. This news shocks no one. But is fruit good for weight loss, too?
Fruits are filling, and can be sweet enough to satisfy sugar cravings. So if you’re trying to lose weight, replacing some of the calorie-dense foods in your diet with nutrient dense foods like fruit could help. This could mean reaching for an apple with peanut butter or an orange instead of a candy bar during your break time.
“Fruit-like” products like canned fruit and dried fruit are a different story. The big concern with canned fruit is the syrup that is often included with it. What’s in the syrup? Added sugar.
Per weight, all dried fruit will be higher in calories and sugar than its “whole fruit” counterpart. Because dried fruit has less water content and fiber, it is a more concentrated amount of sugar. The other thing to consider is that sugar is often added to dried fruit to make it even sweeter.
Fruit juices and fruit smoothies can also be high in sugar. Without the fiber, water, and intact cell walls of the fruit, your body will absorb the fructose at a faster pace. Eight ounces of fruit juices like apple juice (22 g of sugar), orange juice (18 g of sugar), and grape juice (32 g of sugar) are just high-calorie, sugar-filled beverages...like soda, just with more vitamins. Fruit smoothies are also high in calories and have high sugar content, with sugars tipping the scale in the range of 70 grams!
So don’t chug OJ by the gallon, drink a 64 oz “real fruit smoothie,” and eat raisins by the handful and then wonder why you’re not losing weight.
The best way to paint a picture of sugar and calorie content of fruit is with some actual serving sizes:
APPLES (1 medium-sized)
Calories: 95
Sugar: 19 g
Fiber: 4.4 g
Total Carbs: 25 g
BANANAS (1 medium-sized)
Calories: 105
Sugar: 14 g
Fiber: 3.1 g
Total Carbs: 27 g
BLUEBERRIES (1 cup)
Calories: 85
Sugar: 15 g
Fiber: 3.6 g
Total Carbs: 21
ORANGES (1 small)
Calories: 45
Sugar: 9 g
Fiber: 2.3 g
Total Carbs: 11 g
RASPBERRIES (1 cup)
Calories: 65
Sugar: 5 g
Fiber: 8 g
Total Carbs: 15 g
WATERMELON (280 g)
Calories: 85
Sugar: 17 g
Fiber: 1.1 g
Total Carbs: 21 g
In a nutshell, fruit is healthy for most people. While excessive sugar intake can be harmful, this doesn’t apply to whole fruits. Rather, they are high in nutrients and satisfyingly filling. If your doctor hasn’t suggested you avoid fruit, eat fruit—of course, in moderation.
Need help navigating which fruits are best for you? Click the button below to book a Complimentary Assessment with Success Studio’s Registered Dietitian, R.D. Helen Ballew. And if you have a question leave it in the comments below - chances are you aren’t the only one with fruit-related questions and we’d love to help.