Fruits are often considered some of the healthiest foods, and there is widespread encouragement to eat more of them. However, extreme dietary trends have surfaced in recent years that pit fruit at opposite ends of the food divide, challenging the narrative that all fruit is generally "healthy."
For no-sugar, ultra-low-carb, ketogenic carnivores, most fruits are off the table, while raw-food vegans sometimes eat a majority-fruit diet.
"Fruit has been a trending topic of conversation when it comes to nutrition, for a significant period of time," registered dietitian nutritionist Sarah Keathley of Top Nutrition Coaching told Newsweek.
"Many argue that fruit is not healthy, while others claim extreme health benefits from eating a raw-fruit-only diet.
"Let's set the record straight once and for all. Fruit is healthy and should be eaten in a well-balanced diet. It offers many vital benefits, like vitamins, minerals, antioxidants and fiber."
Keathley told Newsweek that potassium and folate in fruit could help the body's nerves and cells function, and tissues grow.
She said antioxidants—beneficial compounds that calm inflammation in the body—such as vitamin C, vitamin E, flavonoids and polyphenols could decrease the risk for many diseases and aid the body's repair and healing process. She added that fruit is an important source of fiber, helping support the body's digestive system for good gut health.
However, despite the general health benefits of eating fruit, the experts who spoke to Newsweek agreed that some fruits were less healthy than others.
"Grapes, bananas, mangoes and pineapples are all high in sugar compared to berries and plums, which tend to have a lower sugar content," registered nutritional therapist Alli Godbold of Feed Your Health told Newsweek.
She added that, because all fruits contained some sugar, they were "probably best eaten at mealtimes combined with other foods, rather than as standalone snacks" to avoid spiking blood sugar. Blood sugar fluctuations can increase the risk of some diseases, notably type 2 diabetes.
Holistic nutritionist Nicole Taylor, a lecturer at the Institute for Optimum Nutrition, agreed: "Tropical fruits such as pineapple and banana tend to result in a higher glucose spike.
"This is due to the higher carbohydrate content versus fiber...For those looking to optimize their blood sugar balance—which is something I recommend for most people—I normally recommend no more than half a banana a day."
Taylor said that, instead of adding bananas to smoothies, people concerned about their blood sugars could use avocados to bring creaminess but not sugar to their drinks.
"When it comes to portion sizes in fruit, I suggest limiting tropical fruits to a few times a week," said Taylor.
So, tropical fruits are high in sugar and the nutritionists advise limiting them—but that's not the case for all fruits, and there was one category recommended enthusiastically by all three nutritionists.
"Berries rank highest on the list for healthiest fruits to consume on a regular basis," said Keathley. "This is because they offer higher amounts of antioxidants, vitamins, minerals, and fiber than other fruits."
Blueberries are anti-inflammatory, antioxidant and good for blood vessel health, Keathley said, while blackberries and raspberries are high in fiber so great for digestive health.
"Berries are particularly nutrient-dense, as well as being lower in sugar," said Godbold. "They are a good source of antioxidants and, I suggest, should be eaten daily as part of a healthy diet."
"I usually recommend an unlimited amount of berries," Taylor said. She said blueberries contained compounds that were great for the brain, and cherries were very high in vitamin C and rich in beneficial phytonutrients.
"Citrus fruits are also a top recommended fruit," said Keathley, explaining that oranges, grapefruits, lemons and limes were very high in vitamin C.
Another point of consensus among the experts was that whole fruits were preferable to processed, in general.
"Candied fruit, canned fruit packed in sugar, and certain fruit juices can contain higher amounts of added sugar," said Keathley. "This is sugar not naturally found in whole fruits, posing a risk for individuals if consumed often and in large portions."
Dried fruits and fruit juices, Keathley said, should both be consumed in small portion sizes, as their processing meant they contained more concentrated amounts of sugar.
Taylor said that even precut fruit is "not ideal" because: "Once cut, enzymes begin to break down the cell walls and nutrient quality decreases over time."
But frozen fruit could be "a great option," she said, as it is often picked and frozen at its prime, and freezing preserves some vitamins and minerals.
Depending on health status, some people could benefit from certain fruits more than others, the nutritionists said.
For instance, people with type 2 diabetes, prediabetes, insulin resistance or diabetes risk may wish to be more careful about avoiding high-sugar fruit sources, such as tropical fruits, canned fruit, dried fruit and fruit juice.
Meanwhile, Taylor recommended berries for those "wishing to address the oxidative damage that is associated with cardiovascular disease" or apples—a source of the sugar-fiber pectin—to enhance digestion.
Godbold added that people suffering from irritable bowel syndrome (IBS) may benefit from a short-term reduced-fruit diet to help heal the gut.
"This is because the fructose sugar in fruit can easily be fermented and may contribute to symptoms," she explained.
But, overall, eating fresh whole fruits was an important part of a healthy balanced diet, they agreed.
"The bottom line is that everything should be eaten in moderation," said Keathley.
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