Myth #1: Fruits are “sugar only”
Indeed, fruits are one of the richer natural sources of simple sugars, mainly fructose, sucrose and glucose. Fruits with the highest sugar content, such as bananas (12 g/100 g), pineapples (10 g/100 g) or grapes (16 g/100 g), are notorious for providing sizable doses of simple carbohydrates, but that doesn’t mean they are “sugar only”. Sugars occur naturally in fruits in combination with dietary fibre, which partially slows the absorption of carbohydrates. They are also a source of invaluable antioxidants that protect cells from damage.
Not without significance is also the so-called food matrix, or a structure of food. Every fruit has a certain texture: harder (e.g. apples, pears), soft (e.g. ripe bananas) or even liquid (e.g. passion fruit). The structure of food means that the macronutrients found in it are absorbed at different rates, and the body must put in some work to break them down and convert them into digestible food particles. The less processed the product, the more effort is required to digest it. Eating fruits whole, in the forms in which they are found in nature, is an excellent way to incorporate them into a balanced menu.
People who need to limit their intake of simple sugars for health reasons should indeed not consume large portions of high-sugar fruits. It will be more beneficial if they reach for berries instead, for example.
However, there should not be an equal sign between fruits and refined sugar. Harmful perceptions of fruits are also fuelled by infographics that convert the simple sugar content of fruits into teaspoons of white sugar. Although 100 grams of pineapple actually contains 10 grams (2 teaspoons!) of sugars, this does not mean that pineapple affects health in the same way as pure sugar!
Dietitian’s tip: To slow down the absorption of sugars from fruits, reach for them in the least processed form possible. Eat pears, apples or peaches with the skin on. Use seasonal and local fruits, such as currants, gooseberries, raspberries or blueberries. They are healthiest fresh, not after being made into mousse, jam or compote.
Myth #2: Diabetics and people with insulin resistance should not eat fruits
Although diabetic diet and diet for insulin resistance impose certain restrictions on portions and types of fruit chosen, it is a myth that fruits are forbidden in these conditions. Here are some tips that will be useful for people who should be especially concerned about the effect of fruits on glycemia:
- Pay attention to the portion and do not consume more than about 200 g of fruits at a time.
- Choose fruits that are less ripe, which have a lower glycemic load and therefore have less impact on blood sugar levels.
- Reach for low-carbohydrate fruits such as berries, strawberries, raspberries, blueberries, currants and citrus.
- Avoid eating fruits outside of main meals. Fruits eaten for dessert, after a meal, will have the least effect on glycemia.
- If possible, eat fruits whole – with the skin on, raw. In this form, they have the most beneficial effect on glycemia.
Myth #3: Fresh fruit juices are the healthiest drink and a good substitute for fruits
Many people believe that fruits and fruit juices are practically the same thing, treating drinking fruit juices as a very healthy habit. However, in terms of nutritional value and effects on the body, juices and fruits differ greatly. Even freshly squeezed and self-prepared juices will not be (for most people) healthier than fruits eaten whole.
Why is that? Juices are primarily a concentrated source of sugars. Although we have already debunked the myth of the harmfulness of sugars from fruits, when it comes to juices it is worthwhile to exercise moderation. This is because the fruit sugar in juices is more concentrated, which makes it quickly absorbable into the bloodstream and has a big impact on blood glucose levels. Fruit juices also lack most of the dietary fibre that supports gut health and is one of the main arguments for eating fruits every day.
Of course, juices are a sure source of vitamins, and they also contain most of the antioxidants from fruits, but even so, they are not worth considering as a substitute for fruits in the diet. Official recommendations say that one of the recommended five servings of fruit and vegetables can be juice. This may be the case for a healthy person, but juice will not be a healthier choice than fruit!
When drinking juices, it is also worth exercising moderation. They do not satiate to the same extent as fruits eaten whole, making it very easy to exceed the recommended serving (200 ml). Few people would eat four large oranges at once, but drinking 600 ml of orange juice is not a problem for most. For this reason, with juice it is much easier to take a large dose of sugars.
For most people, the increased concentration of sugars and lack of fibre is a disadvantage of juices. For active people and athletes, however, this can be a big advantage – juices are a quick and easy way to assimilate simple carbohydrates, which are worth their weight in gold during prolonged exercise.
Dietitian’s tip: Beware of fruit syrups, which many people call “juices”, but there is much more sugar in them than real fruit juice.
Read also: Healthy Fruit Smoothies With Mango, Strawberries and Pineapple
Myth #4: The healthiest fruits are those with a low glycemic index
The glycemic index of fruits varies widely.
- Fruits with a low glycemic index (GI) <55 include apples, pears, strawberries, cherries, grapefruits, oranges, plums, raspberries, blueberries.
- Fruits with a medium glycemic index (GI) of 56-69 include kiwi, pineapple, mango, grapes, papaya, figs.
- Fruits with a high glycemic index (GI) >70 include bananas, melons, grapes.
The glycemic index determines the rate at which blood glucose rises after consuming a given product, but this indicator has many drawbacks. First of all, it does not take into account the portion of the product consumed or carbohydrate or fibre content.
A much more reliable parameter is the glycemic load. Calculated for a serving of fruit, it better illustrates how glucose concentration will rise after consuming a serving of a particular fruit.
Here are sample glycemic loads for a 100-gram serving of the given fruit.
| Fruit | Glycemic load per 100 g serving |
| Apple | 5.04 |
| Pear | 5.7 |
| Strawberries | 3.28 |
| Cherries | 2.64 |
| Grapefruit | 2.25 |
| Orange | 5.28 |
| Peach | 4.2 |
| Plums | 4.4 |
| Raspberries | 1.6 |
| Kiwi | 8.7 |
| Pineapple | 7.67 |
| Mango | 8.4 |
| Grapes | 10.03 |
| Papaya | 6.6 |
| Figs | 11.59 |
| Banana | 13.8 |
| Melon | 5.2 |
Myth #5: You shouldn’t eat fruits after 6 p.m.
The myth that eating fruits after 6 p.m. can harm you is one of the most popular ones. There is also a more restrictive version of this myth, which says that fruits can only be eaten during the first half of the day, or “up to 6 hours after waking up”.
Of course, neither of these statements is correct. Sometimes it even gets so absurd that people who believe in the myth of the “harmfulness of fruits after 6 p.m.” are more likely to reach for sweets in the evening than for the, so to speak, “forbidden fruit”.
Fruits can be healthily incorporated into menus at any time of the day. Even supper can include fruits (and in some cases it is even advisable). If your diet is balanced, you don’t overeat, and your meals meet your needs, you don’t have to be afraid to eat fruits, regardless of the time you eat them.
Myth #6: Frozen fruits are of little value
Freezing is one of the best methods of preserving fruit and vegetables. Numerous studies confirm that defrosted fruits retain the vast majority of vitamins, minerals and antioxidants.
Outside of the summer season, frozen fruits can be a healthier choice than fresh ones! Frozen peak season fruits ripened naturally in the sun, while those available in supermarkets are often imported from distant corners and can lose their nutritional value during transport.
Freezing fruits allows you to preserve their valuable properties and enjoy the wealth of antioxidants even outside the summer season. While it is true that sensitive vitamins (such as vitamin C) may be partially neutralised during defrosting, the vast majority of valuable components remain and are present in the same amounts.
Myth #7: Fruits adversely contribute to weight gain
You don’t get fat from fruits, you get fat from a calorie surplus! Fat accumulation always occurs as a result of exceeding energy requirements, i.e. a positive calorie balance.
Of course, there are relatively calorific fruits – in this regard, avocados (160 kcal/100 g) and bananas (89 kcal/100 g) are mainly in the lead. Putting them on the menu without a limit can contribute to exceeding calorie requirements. However, this does not mean that it is fruits that essentially cause weight gain.
In practice, regular fruit consumption may even support the maintenance of a balanced diet and a weight loss diet. Fruits:
- are a source of dietary fibre, which satiates and keeps you satiated for longer,
- provide a sweet alternative to candy in those looking for less calorific ways to eat sweet,
- have a low calorie density, and most fruits definitely do not provide too many calories.
Dietitian’s tip: Most fresh fruits are worth eating without worrying about their calorie content. However, it is worth limiting dried fruits (even those that have not been sweetened), as they are quite high in calories. They can be a healthy part of a balanced diet, but it is better to control their portions.
Read also: Dietitian’s Ideas for Healthy Seasonal Dishes
Myth # 8: Fruits can be eaten without limit
Fruits are very healthy, but you can also overdo it with them. “Too much of a good thing” – there really is a lot of truth in this saying. If you are a healthy person, don’t impose rigid limits on yourself, especially during the summer season, when the healthiest Polish fruits are relatively cheap and readily available. However, it would be an exaggeration to say that fruits can be eaten without any limits.
Too much fruit, for example, can cause bloating (they contain a lot of fermentable carbohydrates, or so-called FODMAPs), an overflowing feeling in the stomach and intestines, and diarrhea. If you experience digestive discomfort after eating fruits, choose those with lower FODMAP content, such as raspberries, strawberries and grapes. Instead, limit your intake of watermelon, avocados and dates, among others.
Myth #9: Fruits “on an empty stomach”
The myth of eating fruits on an empty stomach exists in two versions – some people are convinced that eating fruits on an empty stomach is the only right way to benefit from their properties, while others claim that fruits eaten on an empty stomach “rot in the stomach”. However, neither of these extremes is supported by the facts.
The human digestive system is well adapted to digest different macronutrients at the same time – so a separation diet makes no sense. Following such a rule will not create real health issue, but it distracts from the more important elements of building healthy eating habits, and in practice is not worth putting energy into. Eat fruits when you feel like it.
Myth #10: It is worth doing a fruit detox
Although fruits are healthy and can definitely be a very valuable part of the menu, monodiets consisting only of fruits are not an optimal choice. Even a short-term fruit detox will not be healthy. Fruits are an excellent source of antioxidants, vitamins, minerals, fibre or water, but they do not provide enough protein or healthy fats.
Composing a balanced diet based on fruits alone is not possible. Conducting fruit detoxes that only include drinking fruit juices, smoothies or eating only fruits is not the optimal method to “cleanse the body” and strengthen it.
References:
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- Del Río-Celestino M., Font R., The Health Benefits of Fruits and Vegetables, Foods, 2020 Mar 23;9(3):369, doi: 10.3390/foods9030369, PMID: 32209967, PMCID: PMC7143647.
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- Capuano E., Janssen A. E. M., Food Matrix and Macronutrient Digestion. Annu Rev Food Sci Technol., 2021 Mar 25;12:193-212, doi: 10.1146/annurev-food-032519-051646, Epub 2021 Jan 4, PMID: 33395540.
- Aguilera J. M., The food matrix: implications in processing, nutrition and health, Crit Rev Food Sci Nutr, 2019;59(22):3612-3629, doi: 10.1080/10408398.2018.1502743, Epub 2018 Sep 10. PMID: 30040431.