An Apple a day keeps the doctor away… Or so they say. As more information is released about the bad effects of sugar every day, we are more conscious than ever about what we are putting in our bodies. We often turn to certain types of foods to appease our cravings, making healthier choices of what to snack on without ruining our diet – including fruit.
Whenever fruit is bought up in the context of sugar intake, you usually hear ‘but its fruit sugar! It doesn’t count!’ Fructose is the sugar often found in fruit and is often accompanied by fibres, vitamins, minerals and nutrients when the fruit is consumed raw. The fibre and sugar in a piece of fruit generally balance themselves, however an over-consumption of fruit can lead to ingesting too much fructose – which varies depending on what exactly you are eating.
According to the Harvard T H Chan School of Public Health, variety over quantity is key. Not all fruit are considered equal by nutritional scientists and that we should be wary of what fruit we are eating, understanding what we are putting in our bodies rather than just deeming it healthy because it is fruit. For instance, grapes, bananas, oranges and watermelon are high on helpings of fructose and would probably be best to only eat sparingly. Unsurprisingly blueberries and raspberries top the list of low fructose fruit which also includes kiwifruit, blueberries, citrus fruit and pear.
So how much is too much fruit? Out of your 5 A Day, 2 of those servings are recommended be fruit, equaling about a handful per serving. Anything over that just increases your fructose intake. Further guidelines for what makes a healthy diet that can be found of the World Health Organisation’s website.