Some people shun fruit entirely due to its carb and sugar content, while others load up on fruit because it’s nutrient-rich. The ideal amount lies between those two extremes, and it varies from person to person.
To help you figure out your needs when it comes to fruit, here are some essential things to keep in mind.
A study published in 2021 found that two servings of fruit per day help lower mortality risk. A serving is one cup of fruit, a half-cup of dried fruit, or one cup of fruit juice with no added sugars.
That said, fruit is a significant source of carbs. It’s essential to get a healthy amount of carbs in your daily diet to fuel the activity of your cells. However, eating more carbs than you burn after a meal or snack can lead to increased body fat.
Your total carb intake, including nutrient-rich foods like fruit, should correspond to your fuel needs based on height, ideal weight, sex, age, and physical activity level.
What To Consider on a Low-Carb Diet
People who follow low-carb diets, like the keto diet, may limit their carb intake to 20–50 grams daily. As a result, they may find it challenging to include fruits in their diet. One medium apple, a cup of blueberries, and a small banana contain about 20 grams each. One serving of fruit may include your entire carb allowance for the day.
Instead, you can get the same nutrients in fruits from vegetables, which generally have fewer carbs than fruits. For example, leafy green vegetables, like spinach and arugula, have little to no carbs. The average adult needs five servings of fruits and vegetables daily, so adjust your servings accordingly.
Since the carbs in fruit fuel the activity of your cells, the time you eat berries, apples, and the like can make difference.
For example, eating a large fruit plate late at night while watching TV or surfing the web (i.e., when your fuel demand is low) may be healthier than eating cookies or candy.
The ideal time to eat fruit is before you need an energy boost. Try to eat a serving of fruit in the morning before heading to work or exercising, so your body can use the carbs as fuel. Still, if you just want to enjoy a healthy snack, fruit at any time of day can be great for your body.
Natural substances in fruits, such as fiber, vitamin C, potassium, and folate, are great for your health. Fiber adds bulk to your diet and keeps your bowel movements regular. Vitamin C helps support your immune system. Your body needs potassium to sustain nerve, muscle, and heart functions. Folate helps create genetic material, like DNA.
Some evidence suggests that people who eat two servings of fruit daily have a lower risk of chronic diseases, such as heart disease and cancer, than others. Fruits are generally low in calories, making them suitable options for people who want to lose or manage weight.
Additionally, sugar in fruit is far less concentrated and bundled with many vital nutrients.
The nutrients in berries differ from those in apples and pears, stone fruits, melon, and citrus. Rather than limiting yourself to apples and berries only, aim for variety. You can also work in seasonal options.
Examples of one serving of fruit include the following options:
- One small apple
- One cup of applesauce
- One large banana
- One cup of fresh or frozen blueberries
- 10 dates
- 22 seedless grapes
- One large orange
- One large peach
- Eight large strawberries
- One cup of fruit juice with no added sugar
You can enjoy fruit as part of a balanced diet. You will not have to worry about fruit causing weight gain or preventing weight loss. At the same time, you will protect your health with essential nutrients.
