It is generally accepted that fruits are good for your health. However, in recent years, the emergence of polar dietary trends regarding fruits has raised the question, ‘Are all fruits healthy foods?’
People who do not consume sugar at all or follow a very low-carb or ketogenic diet avoid most fruits because they consider them unhealthy. On the other hand, vegans who insist on eating raw foods usually eat fruits as their main food. They believe that a diet based on raw fruits has great health benefits.
Nutrition experts generally agree that fruits are a food with many health benefits and should be consumed for nutritional balance.
“Fruits provide many essential nutrients, including vitamins, minerals, antioxidants, and fiber,” Sarah Keasley, a registered dietitian and nutrition coach, recently told Newsweek. “They contain potassium and folate, which can help with nerve and cell function, and tissue growth.” She also said that antioxidants like vitamins C and E, flavonoids, and polyphenols can help calm inflammation, reduce the risk of many diseases, and help the body recover and heal. They’re also a source of fiber, which is important for supporting your digestive system and maintaining healthy gut health. However, experts note that some fruits are less healthy than others and should be consumed with caution. High-sugar fruits like bananas and pineapple are prime examples.
“Grapes, bananas, mangos, and pineapples are higher in sugar than berries and plums,” says Ali Godbold, a nutritional therapist. Since all fruits contain some sugar, she says, “it’s better to eat them at mealtimes with other foods rather than as a standalone snack.” This is to avoid spikes in blood sugar levels, which can increase the risk of some diseases, such as type 2 diabetes.
“Tropical fruits like pineapple and bananas generally cause higher blood sugar spikes because they are high in carbohydrates relative to fiber,” explains Nicole Taylor, a holistic nutritionist (who studies how to improve diet, lifestyle, and attitudes to improve health). “I recommend that people trying to optimize their blood sugar balance eat no more than half a banana a day,” she adds, “and limit tropical fruits to two to three times a week.”
The three nutrition experts all agreed that berries are good for your health. These include strawberries, blueberries, blackberries, raspberries, cherries, blackberries, and blackberries.
“Berries rank high on the list of the healthiest fruits to eat regularly,” says Keesley. “That’s because they’re higher in antioxidants, vitamins, minerals, and fiber than other fruits,” she says. “Blueberries have anti-inflammatory, antioxidant properties and are good for your cardiovascular health, while blackberries and raspberries are high in fiber, which is great for your digestive health.”
“Berries are particularly nutritious and low in sugar,” says Godbold. “They’re also rich in antioxidants and should be consumed daily as part of a healthy diet.”
“I generally recommend unlimited berries,” Taylor says. “Blueberries have brain-healthy compounds, and cherries are very high in vitamin C and loaded with beneficial phytonutrients.”
Experts say citrus fruits (including oranges, grapefruit, lemons, limes, etc.) are also high on the list of recommendations because they are rich in vitamin C.
They agreed that it is better to eat fresh fruit than processed fruit. They pointed out that canned fruit with added sugar and certain fruit juices can be unhealthy if consumed frequently and in large quantities because sugar is added during the processing.
Dried fruits and fruit juices (pressed) should also be consumed in small quantities, as the processing concentrates more sugars.
Cutting and storing fruit is also not a good idea from a nutritional standpoint. “Once you cut it, enzymes start to break down the cell walls, and over time, the nutrient quality deteriorates,” Taylor explains.
Frozen fruit, on the other hand, is often picked fresh and then frozen, and freezing can be a “good option” because it preserves some of the vitamins and minerals, she said.
Depending on your health condition, certain fruits may be helpful.
Experts say that people with cardiovascular disease can benefit from berries, apples containing the dietary fiber pectin are good for digestion, and people with type 2 diabetes, pre-diabetes, insulin resistance, or at risk of diabetes should avoid high-sugar fruits such as tropical fruits, canned fruits, dried fruits, and fruit juices.
2024-09-23 16:21:05