Avoid some types of fruit and fruit products better – naturopathy & naturopathic specialist portal

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Fruit not only scores with its taste, but often also contains many healthy nutrients that our body urgently needs. At least two servings of fruit per day are therefore recommended as part of a healthy diet. But some fruit varieties are less nutritious than others. We should therefore tend to reduce their consumption, explains nutritionist Jennifer Hyland.

Only consume grapes in moderation

According to the expert, grapes in particular are one of the types of fruit that should only be consumed to a limited extent. Although the grapes also contain nutrients, they are particularly high in sugar and low in fiber, explains Hyland. “There is a risk of overeating the grapes and this can have negative consequences for health,” the expert continues. Instead of putting the whole vine on the plate, you should make sure to portion them with grapes so that not too many are consumed at once, Hyland advises.

“Another way to control the continuous feeding of the grapes into your mouth is to freeze the grapes. This will give you a sweet treat that will take longer to eat, so you won’t be eating as many. And it’s also a great snack for the hotter summer months, ”emphasizes the nutritionist.

It also always makes sense to combine the fruit with a protein source, such as a handful of nuts, to prevent the sugar in your bloodstream from rising too high, the expert reports.

How healthy are dried fruits?

At first glance, dried fruits such as dried cherries, apricots, berries or cranberries seem to be particularly suitable for the snack in between. However, many dried fruits contain a sugar additive that increases their calories and also increases blood sugar levels, says Hyland. Therefore, it is important to pay attention to the food label.

In addition, the fruit is deprived of most of its water content when it dries, however. Water (and fiber) are important for the feeling of satiety, reports the expert. Therefore, there is an easy need to eat more of the dried fruit. According to the nutritionist, there is little objection to occasional consumption as long as you choose products without added sugar and pay attention to the portion size. However, fresh fruit remains the healthier option.

Avoid canned fruit entirely

According to the expert, one should generally avoid canned fruit. Canned fruits usually contain additional calories from the juice in which they are found (if not packed in water) and the fruit loses a lot of its taste because it is saturated with liquid.

What about fruit juices and smoothies?

Fruit juices are supposedly an easy way to meet your daily fruit needs, but there are significant differences between the juices and the corresponding fruit. Because “even if they don’t contain any additional sugar, many of these pre-made juices and in-store smoothie blends can drive your blood sugar levels up,” explains Hyland.

Because the fiber, which is contained in whole fruits, ensures that the blood sugar remains stable and the risk of high blood sugar levels remains low. However, the bulk of the fiber is often removed from the pre-made juices and smoothies. Instead of buying juices or smoothies in the store, try preparing a batch for the week from fresh fruit in your own blender or juicer, Hyland advises. “You can also prepare your smoothies, freeze them and mix them again with ice cream or frozen fruit,” the expert continues.

Anyone who still wants to use cold-pressed juices should, according to Hyland, also combine consumption “with a handful of nuts or other healthy fats and proteins to stabilize blood sugar.” (Fp)