The fruits you should eat, and the ones you should cut back on
Summer fruits | Credit: Canva
The fruits you should eat, and the ones you should cut back on
Tzion Benjo, 15 minutes ago
The surprising truth about the fruits we all eat: while some will give you an energy and vitamin "boost," others are packed with sugar that may harm your health. How should fruit be eaten to maximize its nutritional value, and should you actually prefer frozen fruit?
The crisp apple, the sweet grapes or the refreshing melon, we tend to think that any fruit we put in our mouths is "healthy." But it turns out not all fruits are created equal, and to get the right nutritional value, it is worth knowing exactly what we are eating.
Photo: Shutterstock
A clinical nutritionist compiled a list of the 18 most popular fruits, and the results are surprising: half a cup of grapes, for example, contains a staggering 12 grams of sugar, twice as much as a whole orange. So what should really go in your shopping cart?
The health "stars": these are the ones you must eat
Cranberries: the most underrated fruit on the list. They are rich in polyphenols and antioxidants that contribute to heart and blood vessel health. Tip: avoid overly sweetened products and choose natural options.
Fruits | Credit: Shutterstock
Blueberries: studies have shown that they improve brain function, memory and concentration. A professional tip: frozen blueberries are not only cheaper, they are often also richer in nutritional value than fresh ones, which lose value during transport to the shelf.
Strawberries: rich in vitamin C and manganese. They are low in calories and sugar, but it is important to wash them well because of pesticide residue.
Raspberries: the big winner when it comes to dietary fiber, which is essential for the digestive system and for feeling full.
Refreshing fruit smoothie | Photo: Shutterstock
These should be consumed with caution
Bananas: although convenient to carry, they are considered a "medium" fruit from a health perspective because of their high sugar content, more than 18 grams per serving. The riper the banana, the higher its sugar content.
Grapes: considered a fruit with a relatively high sugar content. The expert's tip is to eat them frozen to control quantities, or combine them with cheese to slow the absorption of sugar into the blood.
Photo: Shutterstock
Melon: although refreshing and low in calories, it ranks lower in nutritional value compared with the other fruits on the list.
Four golden rules for smart fruit eating:
Do not rush to the blender: when fruits are put into a smoothie, the fiber breaks down and the sugar is absorbed into the blood more quickly. If you are making a smoothie, always combine it with a vegetable or a healthy fat, such as nuts or yogurt, to balance the rise in sugar.
Yogurt with cashew nuts | Photo: Shutterstock
The peel is gold: in most cases, such as apples, pears and even kiwi, the peel contains most of the fiber and antioxidants. Wash it well and eat it with the fruit.
Frozen is a friend: do not be afraid of frozen fruit. It is picked at peak ripeness and immediately frozen, which preserves its value better than fresh fruit that has sat for days in a truck.
Timing matters: if you suffer from digestive problems, note fruits such as peaches, which may cause bloating in sensitive people.
Health, vegetables, fruit, nutrition, proper nutrition
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