Did you know that only 1 in 10 adults meet the daily recommended amount of fruit? Which is at least 1½ to 2 cups per day.
Generally speaking, most fruits are good for your health. Research has shown eating a minimum of four to five servings per day helps to boost mood and reduce your risk of heart disease, obesity, and type 2 diabetes. But there are a few unhealthy ones as well which are hidden sugar mines. The idea of unhealthy fruit may seem like nature's evil joke, tricking us into thinking we're being healthy when really we're downing tablespoons of sugar. In today’s post, we’ll tell you about both types of fruits, those that you should eat regularly and those you should avoid.
We’re talking about Heroes like apples, pomegranates, papaya, and Villains like bananas, coconut, watermelon, and more. So read till the end to learn about all of them. Let’s start with the healthy ones first.
1. Blueberries: Blueberries are one of the top fruits rich in antioxidants. They have a pleasingly sweet taste and are fairly low in calories and glycemic index. In fact, research suggests that they are positively good for blood sugar control. The fiber in the fruit forms a gel in the gut that can slow down the release of glucose into the bloodstream. They also contain certain phytonutrients that may actually block sugar from being absorbed through the gut wall and into the bloodstream. Additionally, research suggests that blueberries help protect the heart, lowering bad cholesterol and slowing plaque buildup, thanks in part to their soluble pectin fibers. While other research suggests blueberries help protect the brain from oxidative stress and against dementia. They’re also included in the MIND diet, which was designed to protect against Alzheimer's disease.
What’s your favourite way to add blueberries to your diet? In smoothies, cereal, pancakes, or straight-up raw? Tell us quickly down below in the comments section!
2. Papaya: Low in calories and full of nutrition, papaya has more vitamin C than an orange. It’s loaded with vitamin A, potassium, folate and fiber. It also contains lutein and zeaxanthin, substances which help protect your eyes from age-related blindness. It helps in the prevention of atherosclerosis, diabetes, and heart disease. It also contains folic acid which is needed for the conversion of a substance called homocysteine. If left unconverted, homocysteine can directly damage blood vessel walls and if levels get too high, it is considered a significant risk factor for heart attack and strokes. The antioxidants in papaya fight the cholesterol present in the blood and prevent it from building into plaques that clog the arteries. Apart from that, the rich fiber content of the fruit breaks down toxic substances into easily absorbable amino acids, reducing the chances of heart stroke.
3. Grapes: The little bulbs are one of the world’s oldest and most abundant healthiest fruits. Grapes may also have a favorable effect on blood lipids, decrease inflammation, and reduce blood pressure, according to research. They are also a great source of potassium, which helps prevent muscle cramps.
Just don’t share them - or these other foods - with your dog; they can be toxic.
4. Pomegranates: Pomegranate seeds and their juice-filled compartments are phytonutrient giants, with two to three times as much antioxidant activity as green tea or red wine. Not surprisingly, there is research that suggests they can help protect against cancer, lower blood pressure, improve cholesterol levels, and improve cognitive function. In one small study, a group of older subjects who drank 8 ounces of pomegranate juice daily for four weeks scored higher on memory tests than a control group. One downside: They're not the easiest fruit to eat.
5. Oranges: Oranges are packed with vitamin C and potassium. They also contain flavonoids and plant nutrients with anti-inflammatory properties. They aren’t too sweet so you don’t end up craving sugary sweets after eating one. They are also the perfect fruit to eat before a long training run or other sports or aerobic activity. Eating an orange is better than just drinking its juice. It is just 69 calories and you get 3 grams of fiber as well.
6. Apples: Sure, apples aren't the most glamorous fruit - you're not likely to find them on many superfood roundups. But they have plenty of virtues, not the least of which is that they store and travel well. They are an excellent source of the phytonutrient quercetin, which, in a number of studies has been shown to reduce inflammation and counteract asthma and allergy symptoms. It has also been shown to protect brain cell degeneration, which can lead to Alzheimer’s disease. The research found that eating apples and other whole fruits was linked with lower blood pressure. The fiber in it is also connected with improvements in cholesterol levels. Don’t forget to eat the skin, too - it’s especially rich in disease-fighting compounds like flavonoids, which reduce the risk of heart disease. A number of studies have shown that apples can provide a helpful assist in weight-loss programs.
7. Raspberry: It's safe to say raspberries are the equivalent of kale from the vegetable world. They're packed with fiber, about 8 grams per cup - that's about a third of your daily needs. They also contain a variety of phytonutrients, and their net antioxidant effect is, gram for gram, second only to herbs and spices. Additionally, a study showed that eating 60 grams of black raspberry powder slowed the growth rate of colorectal cancer cells and the blood vessels that supply them in two to four weeks. Researchers believe that fruit phytochemicals stimulate your enzyme defenses. These are known as free radicals, which, left unchecked, promote cellular deterioration and lead to cancerous mutations.
8. Avocado: It is often known as the most nutritious fruit in the world for a reason. It contains in excess of 25 essential nutrients, including vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium. Avocado also contains fiber, protein, and beneficial phytochemicals, such as beta-sitosterol, glutathione, and lutein, which help protect against various diseases and illnesses. In addition, it is one of the high-calorie fruits that you could be eating. This is due to its larger amounts of fat content, approximately 20 times the average of other fruits. They also contain good amounts of vitamin C which helps in the production of collagen which is needed for the growth of new cells and tissues.
Ok, now let’s move on to the fruits that are unhealthy.
1. Bananas: Bananas are a great grab-and-go option when you're feeling healthy, but in reality, they're also 25 percent sugar. While they're a good source of potassium and other micronutrients, there are many other fruits that offer so much more, such as blueberries and raspberries. They also contain about 150 calories, which is about 37.5 grams of carbohydrates. So, if you eat 2-3 bananas every day, chances are this could lead to weight gain. They're not bad for you in moderation, but you shouldn't be using them as a meal replacement very often.
2. Mangoes: One mango has about 30 grams of carbohydrates and about 26 grams of sugar. It also has a middle-to-high value of 60 on the glycemic index. And, as it ripens, its glycemic index rises. So, if you like mangoes, go for a smaller serving - and also watch out for them as sweetening ingredients in your smoothie and guacamole.
3. Dried Fruit: Most dried fruit is not much healthier than candy. The pieces are often dried, coated in sugar, and treated with chemicals to preserve color and freshness. If you’re drying the fruit yourself, you’ve got a better product. Otherwise, this is probably one fruit category worth skipping. Per ounce, dried fruit packs in more calories and less water content than the fresh variety. Research shows drying fruit dramatically reduces the amount of Vitamin C in it.
4. Coconut: There sure has been a lot of hype surrounding all things coconut. But don’t be fooled by claims that this healthy alternative - whether in the form of oil, sugar, or water - is better for you. It is loaded with heart-damaging saturated fat, sugar, and calories that hide behind its healthy, food co-op image. Tasty as it may be, people with high cholesterol or a history of heart disease should stay away from this. Coconut might be unhealthy for you, but its water is plenty good.
5. Cherries: Due to their small size, cherries are also easy to scarf down by the dozen. But, they contain higher sugar content than many other fruits. One cup of it contains 17 grams of sugar. This makes them a poor fruit choice for diabetics and dieters. Also, cherries may make you bloated. They contain compounds that create gas and cause bloating because they're difficult to digest. Instead of packing a bag of cherries to take with you to work, make a berry mix instead. That way you'll be satiated without the sugar overload and bloating.
6. Corn: This isn’t just a seasonal staple that you see in summer. You eat it in the form of popcorn, processed syrup, salsas, and breakfast cereals. Because of this, corn is often riddled with tons of GMOs. It is often fed to cows to fatten them up before they’re slaughtered for meat, so just imagine the negative effects such a product could have on your body.
7. Watermelon: This fruit is made up of 92 percent of water. This large quantity of water that it has, contains plenty of fructose which is the natural form of sugar usually found in fruits. The high level of fructose in watermelon could be unhealthy for people hoping to stay fit and have better cardio workings when taken in excess. More so, excessive eating of the fruit may cause diarrhea and other digestive problems due to the fructose it contains. Eating a large quantity of watermelon may increase the level of water in your body. If the excess water is not excreted, it can lead to an increase in the volume of the blood further causing swellings in the leg, exhaustion, weak kidneys, and many more.
8. Lychee: Researchers have found that lychees, particularly unripe ones - contain a toxin that keeps us from synthesizing glucose. That, in turn, leads to low blood sugar levels, which can cause some major problems. If you're struggling with managing your blood sugar, give these a miss.
How often do you eat fruits? Is it daily, weekly, or monthly? Do you prefer juicing it or eating it raw? Let us know in the comments section below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.