Fact Check: FRUITS!

Fruit is a truly phenomenal food. They are incredibly rich in nutrients, super convenient and relatively inexpensive. Yet, many still question the sugar content of fruits and whether they are actually as healthy as they are perceived to be.

Let’s debunk the truth here:

Like everything else, it is always important to understand portion control. Nutritionists recommend adults to consume a minimum of 2-4 servings of fruit a day. Fruits contain natural sugars, which are a mix of sucrose, fructose and glucose. These are only considered harmful when taken in excessive amounts, which would actually be incredibly difficult to do by eating whole fruits. On the other hand, it is much easier to consume excess sugar from other food and drinks that are usually loaded with “free sugars”. Free sugars include these same sugars, except that they have been removed from their naturally occurring source and can hence deteriorate your health.

The main source of calories found in fruits is from carbohydrates. But this doesn’t mean you should keep it completely off your plates. Fruits contain varying amounts of carbohydrates and calorie count so be sure to do some research and eat them in moderation if you’re on a low-carb diet. Some fruits that have a low-carb content are watermelon, peaches, berries and honeydew.

Fruits are also a great source of dietary fibre, which can help in cutting down your LDL (bad cholesterol), promotes a smooth digestive system and makes you feel full. The fibre content varies from one fruit to another as well. Fruits with edible peels such as apples and pears contain insoluble fibre which helps to prevent constipation. Meanwhile, fruits which are high in soluble fibre like oranges have been shown to lower blood cholesterol levels.

It is a little known fact that fruits are naturally low in fat, most of which contain less than 1g per serving. That is only the case if it is eaten whole and on its own though. If you do decide to use fruits to make desserts, then it may no longer be low in fat. To keep a lookout on your fat intake, you can instead serve your fruits in a healthier dessert form such as by adding in strawberries into some frozen yoghurt or making a flourless no-bake cake.

Fruits have always been known to be high in vitamins and minerals. However, some fruits may have a higher content than others. To ensure sufficient intake of the essential vitamins, try to eat at least one vitamin A-rich fruit and vitamin C-rich fruit everyday. These antioxidant vitamins have been shown to prevent cancer and contain anti-aging properties by neutralizing free radicals.