Most adults don’t eat enough fruit – and chances are you’re one of them. The 2020-2025 Dietary Guidelines for Americans recommends eating 1.5 to 2 cups of fruit per day, yet a 2019 study from the Centers for Disease Control and Prevention found that only 12% of US adults actually achieving that goal. Many eat fruit only once a day. Considering that fruit is packed with essential vitamins, minerals, fiber, water and antioxidants, it’s surprising that many people don’t have this easy way to boost their nutrition.
To put it in perspective, one cup of fruit looks like one medium apple, pear, nectarine or orange (about the size of your fist), two to three kiwis , eight large strawberries, a medium large banana, about 22 grapes, ½ cup of dried fruit or ½ cup of 100% fruit juice. So why are people so reluctant to eat more? From fear of sugar to confusion about which varieties to eat, here are five myths about fruit that nutritionists want to debunk.
Myth 1: Fruit is unhealthy because it contains sugar
“Fruit is one of the most nutrient-dense and healthy foods we can include in our daily diet,” Jamie Nadeau, nutritionist at Balanced Nutritionist, tells Yahoo Life. Yes, fruit contains natural sugar (fructose), but it provides more than just sweetness. They provide energy and contain vitamins, minerals and antioxidants – all nutrients needed to help reduce the risk of chronic diseases such as heart disease, diabetes, metabolic syndrome and cancer. In fact, studies suggest that each additional daily portion of fruit can reduce the risk of death from heart disease by approximately 5%.
Fruit is also an excellent source of fiber, something 95% of American children and adults are not getting. “It can be challenging to reach our daily goals and results are a great way to help you get there,” says Nadeau. For example, a medium apple contains 4.4 grams of fiber, while a cup of raspberries boasts 8 grams of fiber, which covers 32% of the daily fiber needs for women and 21% for men. Why is fiber so important? It supports gut and digestive health and helps lower cholesterol and control blood sugar levels. Fiber is also associated with a reduced risk of colon and lung cancer and improved bone health. Emerging research suggests it may play a role in reducing risk and managing mood disorders, such as depression and anxiety.
Myth 2: Berries are healthier than other fruits
Although berries often steal the limelight for their low sugar, high fiber and antioxidants, that doesn’t mean they’re the only fruit you should consider. “All fruits contain many important nutrients that our bodies need to function properly,” nutritionist Kristin Grimes of NourishED Colorado tells Yahoo Life. For example, eating just two golden kiwifruit a day has been shown to help relieve constipation in adults, while mangoes provide copper and folate, both of which are important for pregnancy. Although grapes are sometimes criticized for being high in sugar, they contain powerful antioxidants such as resveratrol and quercetin, which can help protect against heart disease and some types of cancer. Although berries are delicious, Grimes advises: “The best thing you can do is aim to eat a wide variety of fruits so that you get the most nutrients they have to offer.”
Myth 3: Canned fruit is less nutritious than fresh or frozen
The saying “fresh is best” is very common, but with fruits, it is not true. Canned fruit often (and unfairly) gets a bad reputation for not being nutritious, but nutritionist Samantha DeVito tells Yahoo Life, “The canning process removes a little of the fiber. in fruit.” In fact, studies show that canned, frozen, and fresh fruit contain the same nutrients. In addition to the health benefits, canned and frozen fruit is often cheaper and has a longer shelf life, making it possible to have fruit on hand without worrying about it spoiling. It will break down quickly, added DeVito.
But what about dried fruit? Yes, they are high in calories and sugar due to their concentrated nature. But dried fruits still contain much-needed vitamins, minerals, fiber and antioxidants. What is the important point? Choose the type of fruit that suits your needs, but as DeVito points out, you can be sure that whether it’s fresh, frozen, canned or dried, all types of fruit are a great way to get vitamins and minerals. important.
Myth 4: Fruits should be eaten on an empty stomach
You don’t need to eat the fruit on an empty stomach or at a certain time of day to get its benefits. Our bodies are designed to digest and absorb nutrients from fruit no matter when you eat it. Combining fruit with other foods, such as protein and healthy fats, can even help stabilize blood sugar levels and keep you feeling fuller for longer, reducing the likelihood of overeating. . Nadeau explains: Whether you eat fruit first thing in the morning or after dinner as a dessert, you’ll still get the benefits it provides.
Myth 5: Avoid fruit if you have diabetes
“People with diabetes can enjoy fruit just like everyone else,” Lisa Andrews, nutritionist and owner of Sound Bites Nutrition, tells Yahoo Life. The natural sugar in fruit does not mean that it will cause a rapid rise in blood sugar. Andrews adds: “Fruit provides a natural sweetener for diabetics and should be enjoyed every day. In fact, a recent meta-analysis found that high fruit consumption was associated with lower blood sugar levels in those with diabetes. People with well-controlled diabetes can have 200-250 grams of fresh fruit per day.
Fruits also provide various health benefits to people with diabetes. Its fiber and antioxidant compounds, such as polyphenols and flavonoids, can help reduce complications associated with diabetes. Polyphenols have powerful antiviral, antibacterial, anti-inflammatory, anticancer and antioxidant properties, while fruits rich in flavonoids are associated with lower levels of hemoglobin A1c and faster blood sugar levels. Research has even shown that increasing flavonoid-rich fruits in the diet can reduce the risk of retinopathy (diabetes-related vision problems) by 30%.
The last meal of fruit
Don’t let myths about fruits stop you from enjoying their many health benefits. Remember: All fruits provide important nutrients that support your well-being. The key is to eat a variety of foods to get the vitamins, minerals and antioxidants they have to offer.
Maxine Yeung is a nutritionist and board-certified health and wellness coach.
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