Most adults don’t eat enough fruit. Perhaps you are one of them. The 2020-2025 Dietary Guidelines for Americans recommend eating 1.5 to 2 cups of fruit each day, but a 2019 study from the Centers for Disease Control and Prevention found that few people actually meet that goal. It turns out that only about 12% of U.S. adults do. Most people eat fruit only once a day. Considering fruits are rich in essential vitamins, minerals, fiber, water, and antioxidants, it’s surprising that so many people overlook this easy way to boost their nutrition. It’s the right thing to do.
To put this in perspective, 1 cup of fruit includes 1 medium apple, pear, nectarine, or orange (about the size of your fist), 2 to 3 kiwis, 8 large strawberries, Equivalent to 1 banana, approximately 22 pieces. 1/2 cup of grapes, dried fruit, or 1/2 cup of 100% fruit juice. So why are people hesitant to eat more? From fear of sugar to confusion about which types to eat, here are five myths about fruit that nutritionists want to debunk.
Myth 1: Fruit is not healthy because it contains sugar.
“Fruit is one of the most nutritious and healthy foods you can include in your daily diet,” Balanced Nutritionist nutritionist Jamie Nadeau tells Yahoo Life. Yes, fruit contains natural sugar (fructose), but it’s not just for sweetness. They provide energy, are rich in vitamins, minerals, and antioxidants, and contain all the nutrients you need to lower your risk of chronic diseases such as heart disease, diabetes, metabolic syndrome, and cancer. Masu. In fact, research shows that each daily serving of fruit can reduce your risk of dying from cardiovascular disease by about 5%.
Fruits are also a good source of dietary fiber, but 95% of American children and adults don’t get enough fiber. “Achieving your daily fiber goal can be difficult, but fruit is a great way to help you reach your goal,” says Nadeau. For example, a medium apple contains 4.4 grams of fiber, while 1 cup of raspberries contains 8 grams of fiber, 32% of the daily fiber requirement for women and 21% for men. covers. Why is dietary fiber so important? It supports gut and digestive health, lowers cholesterol, and helps manage blood sugar levels. Fiber has also been linked to reduced risk of colon and lung cancer and improved bone health. New research suggests it may play a role in reducing the risk and managing mood disorders such as depression and anxiety.
Myth 2: Berries are healthier than other fruits.
Berries are often in the spotlight for their low sugar, high fiber, and antioxidant content, but they’re not the only fruit worthy of attention. “All fruits contain a myriad of essential nutrients that our bodies need to function optimally,” Kristin Grimes, a nutritionist at NourishED in Colorado, tells Yahoo Life. For example, consuming just two gold kiwifruits a day has been shown to help relieve constipation in adults, and mangoes provide copper and folic acid, which are important for pregnancy. Although grapes are sometimes criticized for their high sugar content, they are also rich in powerful antioxidants such as resveratrol and quercetin, which can help protect against heart disease and some types of cancer. may be helpful. While berries are great, Grimes advises: “The best thing to do is to aim to eat a variety of fruits to get all the nutrients they have to offer.”
Myth 3: Canned fruit is less nutritious than fresh or frozen fruit.
The adage “fresh is best” is often thrown around, but that’s not always the case when it comes to fruit. Canned fruit often (and unfairly) gets a bad rap for being low in nutritional value, but nutritionist Samantha DeVito tells Yahoo Life, “The canning process removes very little dietary fiber from the fruit. “Hmm,” he says. In fact, research shows that unsweetened canned, frozen, and fresh fruit all retain the same levels of nutrients. Beyond the health benefits, canned and frozen fruit is typically more affordable and has a longer shelf life, DeVito adds, allowing you to have fruit on hand without worrying about it spoiling quickly. .
But what about dried fruits? Yes, due to its concentrated nature, the calorie and sugar content per serving is higher. However, dried fruits are still rich in much-needed vitamins, minerals, fiber, and antioxidants. The bottom line? Choose the type of fruit that suits your needs. However, as DeVito points out, there’s no doubt that fruit in all its forms – fresh, frozen, canned, and dried – is a great way to get essential vitamins and minerals.
Myth 4: Fruit should be eaten on an empty stomach.
You don’t have to eat fruit on an empty stomach or at a certain time of the day to reap its benefits. Our bodies are designed to digest and absorb the nutrients from fruit whenever we eat it. Combining fruit with other foods, such as protein and healthy fats, can help stabilize blood sugar levels, keep you feeling full longer, and reduce the chance of overeating. “Eating carbohydrate foods like fruit can make you feel fuller and more satisfied when combined with other foods like protein,” Nadeau explains. Whether you eat fruit first thing in the morning or as a dessert after dinner, you can reap the benefits of fruit.
Myth 5: Avoid fruit if you have diabetes
“People with diabetes can enjoy fruit just like anyone else,” Lisa Andrews, a nutritionist and owner of Sound Bites Nutrition, tells Yahoo Life. The natural sugars found in fruit do not cause a sudden spike in blood sugar levels. “Fruit is a natural sweet snack for people with diabetes and should be enjoyed every day,” added Andrews. In fact, a recent meta-analysis found that increased fruit intake is associated with lower fasting blood sugar levels in people with diabetes. People with well-controlled diabetes can safely consume 200 to 250 grams of fresh fruit per day.
Fruits also have various health benefits for diabetics. Its fiber and antioxidant compounds such as polyphenols and flavonoids may help reduce diabetes-related complications. Polyphenols have powerful antiviral, antibacterial, anti-inflammatory, anticancer, and antioxidant properties, and flavonoid-rich fruits are associated with lower hemoglobin A1c levels and lower fasting blood sugar levels. . Research shows that increasing the amount of flavonoid-rich fruits in your diet may reduce your risk of retinopathy (a diabetes-related visual complication) by up to 30%.
Take home the last fruit
Don’t let myths about fruit keep you from enjoying its many health benefits. Remember: All fruits provide valuable nutrients that support health. The key is to eat a variety of foods to maximize your intake of different types of vitamins, minerals, and antioxidants.
Maxine Yeung is a nutritionist and board-certified health and wellness coach.
