Is All Fruit a Healthy Food?

It is a common belief that fruit is good for your health. However, in recent years, as polarizing food trends regarding fruit have emerged, the question has been raised: “Is all fruit a healthy food?”

Nutrition experts generally agree that fruit is a food with many health benefits and should be consumed for nutritional balance. “Fruit provides many essential nutrients, including vitamins, minerals, antioxidants and fiber,” said Sarah Keithley, a registered dietitian and nutritionist.

However, experts point out that some fruits are less healthy than others and should be consumed with caution. Representative examples include fruits that are high in sugar, such as bananas and pineapples. “Grapes, bananas, mangoes and pineapples contain more sugar than berries and plums,” says nutritionist Ali Godbold.

“Tropical fruits like pineapple and bananas generally cause higher blood sugar spikes,” says Nicole Taylor, a holistic nutritionist. “I recommend that people who are trying to optimize their blood sugar balance eat no more than half a banana a day.”

The Healthiest Fruits to Eat

The fruit that three nutrition experts commonly mention as beneficial for the body are berries. These include strawberries, blueberries, blackberries, raspberries, cherries, bokbunja, and mulberries. “Berries are at the top of the list of the healthiest fruits you can eat regularly,” Keithley said.

“Berries are particularly nutritious and low in sugar,” Godbold said. “They are rich in antioxidants and should be consumed daily as part of a healthy diet.”

“I generally recommend unlimited berries,” says Taylor. “Blueberries are packed with brain-healthy compounds, and cherries are very high in vitamin C and packed with beneficial phytonutrients.”

Other Healthy Fruits

Experts say that citrus fruits (including oranges, grapefruits, lemons, limes, etc.) are also rich in vitamin C and are at the top of the recommendation list.

Apples are also a good choice, as they contain the dietary fiber pectin, which can aid digestion.

How to Consume Fruit for Maximum Health Benefits

Experts agree that it is better to consume fresh fruit as is rather than processed fruit. They emphasize that canned fruit and some fruit juices with added sugar can be harmful to health if consumed frequently and in large quantities because sugar is added during processing.

Even dried fruit and (pressed) fruit juices should be consumed in small amounts because the sugars become more concentrated during processing.

Cutting and storing fruit is also nutritionally undesirable. “Once you cut it, the enzymes start breaking down the cell walls and over time the nutrient quality deteriorates,” Taylor explains.

Frozen fruit, on the other hand, can be a “good choice” because it is often picked and frozen when fresh, and freezing preserves some vitamins and minerals.

Fruits for Specific Health Conditions

Depending on your health conditions, some fruits may be helpful. Experts say people with cardiovascular disease can benefit from berries and apples.

People with type 2 diabetes, pre-diabetes, insulin resistance or at-risk diabetes can eat tropical fruits and canned foods are best avoided fruits that are high in sugar such as fruits, nuts and fruit juices.