Is Fruit Good For You?

Since we were kids, we have been told to limit our sugar intake in order to avoid eating calories that do not provide a lot of nutrients for our bodies. Since fruit is high in sugar, does that mean that fruit is bad for us? Studies have shown that sugars in fruit (known as fructose) do not appear to cause weight gain.¹ This is believed to be due to the fact that fructose also comes packaged with fiber, antioxidants and phytonutrients that appear to cancel out the effects of sugar.¹ Specifically, fiber is shown to create a gelling effect in your stomach helping to slow the release of sugar during digestion.¹

How much fruit should you be eating daily?

According to MyPlate, women should eat about 1 ½ to 2 servings of fruit daily while men should consume 2 to 2 ½.² One serving of fruit is equal to one cup of regular fruit, one cup of 100% fruit juice or ½ cup of dried fruit. I would recommend to choose a variety of different fruits throughout your week in order to make sure that you are consuming different vitamins and minerals. I tend to pick my fruits based on the color.

Ways to increase your fruit intake include:

• drinking smoothies;
• adding fruits to oatmeal, cereal or yogurt;
• putting dried fruit in trail mix
• or having fruits with nut butters as a snack.

Purchasing fresh fruit can become expensive especially if that fruit is not in season. Instead, I would recommend purchasing frozen fruit since it has similar nutrition profiles as fresh produce, is generally cheaper and lasts longer than fresh produce. I have at least four bags of fruit in my freezer in order to change up my daily smoothie.

The bottom line is to not be afraid of fruit. Yes, fruit has higher levels of sugar, but it also has many vitamins, minerals and fiber that your body needs. What is your favorite way to eat fruit?

References:
1. Gregor, M. How Not To Die. Print. 290.
2. USDA My Plate. Fruits. https://www.myplate.gov/eat-healthy/fruits