Despite being some of the most nutritious foods on the planet, fruits are often misunderstood—especially online. Nutrition experts are now setting the record straight on several widespread myths.
Myth 1: Fruit is bad for weight loss
In reality, eating more fruit may help with weight loss. A long-term study tracking over 130,000 adults for 24 years found that people who ate more fruit—especially apples, berries, and pears—tended to lose more weight.
“Most fruits are low in calories, contain no fat, and are often high in fiber,” says Toby Smithson, a certified diabetes educator and senior nutrition manager at the American Diabetes Association (ADA).
Leslie Bonci, a registered dietitian with over 40 years of experience, agrees: “None of the thousands of patients I’ve worked with gained weight from eating fruit.”
Myth 2: Fruit contains too much sugar
It’s true that fruit contains sugar, but it’s very different from added sugars found in sweets and processed foods.
“The sugar in fruit comes packaged with fiber, vitamins, and minerals,” says dietitian LeeAnn Weintraub. Fiber slows how sugar is absorbed into the bloodstream, which helps prevent blood sugar spikes.
This makes fruit a far healthier choice than sugary snacks. In fact, eating more fruit and vegetables is linked to lower risk of heart disease and early death. Experts recommend enjoying 1½ to 2 cups of fruit each day—and cutting back on added sugar instead.
Myth 3: Fresh fruit is better than frozen or canned
Frozen fruit can be just as nutritious—or even more so—than fresh. That’s because it’s usually picked at peak ripeness and quickly frozen to preserve nutrients.Research shows frozen berries often contain more polyphenols, a group of plant compounds with health benefits, than fresh ones.
Canned fruit has slightly less vitamin C but still offers similar amounts of fiber and key nutrients. To keep things healthy, choose fruit canned in water or its own juice to avoid extra sugar or salt.
Myth 4: People with diabetes should avoid fruit
Fruit can actually help manage diabetes. Studies show that eating more fruit is linked to lower blood sugar levels and fewer diabetes-related complications.
“Fruit is a high-quality carbohydrate that provides fiber, vitamins, and minerals,” Smithson explains.
For those with diabetes, portion control is important. Smithson suggests avoiding dried fruit, which is more sugar-dense, and pairing fruit with protein or healthy fat—like cheese or peanut butter—to help manage blood sugar.
Myth 5: Blending fruit removes its nutrition
Smoothie lovers, take note: blending fruit doesn’t take away its health benefits. “Blending simply changes the texture—it doesn’t damage the fiber or nutrients,” says Bonci.
In fact, blending can make some fiber easier to digest, which is helpful for people who feel bloated after eating raw fruit. However, it’s easy to overconsume blended fruit, so be mindful of portion sizes. Adding yogurt, protein powder, or nut butter can make smoothies more balanced and filling.
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