5 Myths About Fruit Nutritionists Want You to Stop Believing

Most adults don’t eat enough fruit—and chances are you’re one of them. The 2020-2025 Dietary Guidelines for Americans recommend eating 1.5 to 2 cups of fruit per day, yet a 2019 survey by the Centers for Disease Control and Prevention found that only about 12% of U.S. adults actually meet that goal. Most eat fruit just once a day. Given that fruit is packed with essential vitamins, minerals, fiber, water, and antioxidants, it’s surprising that so many people miss out on this easy way to boost their nutrition.

To put it in perspective, one serving of fruit is a medium-sized apple, pear, peach, or orange (about the size of your fist), two or three kiwis, eight large strawberries, a medium-sized banana, about 22 grapes, a half-cup of dried fruit, or a half-cup of natural fruit juice. So why are people so reluctant to eat more fruit? From concerns about sugar to confusion about which types to eat, here are five myths about fruit that nutritionists want to clear up.

Myth 1: Fruit isn’t healthy because it has sugar

“Fruit is one of the most nutrient-dense and healthy foods we can include in our daily diet,” Jamie Nadeau, RD, of Balanced Nutritionist, tells Yahoo Life. Yes, fruits contain natural sugars (fructose), but they offer more than just sweetness. They provide energy and are loaded with vitamins, minerals, and antioxidants—all essential nutrients that help reduce your risk of chronic diseases like heart disease, diabetes, metabolic syndrome, and cancer. In fact, studies suggest that each additional daily serving of fruit can reduce your risk of death from cardiovascular disease by about 5%.

Fruit is also an excellent source of fiber, something that 95 percent of American children and adults don’t get enough of. “It can be difficult to meet our daily fiber goals, and fruit is a great way to help you do that,” says Nadeau. For example, a medium apple has 4.4 grams of fiber, while a cup of berries has 8 grams of fiber, covering 32 percent of women’s daily fiber needs and 21 percent for men. Why is fiber so important? It supports gut and digestive health, helps lower cholesterol, and manages blood sugar levels. Fiber has also been linked to a lower risk of colon and lung cancer and improved bone health. Emerging research suggests it may play a role in reducing the risk of and managing mood disorders, such as depression and anxiety.

Myth 2: Berries are healthier than other fruits

While berries often steal the spotlight for their low-sugar, high-fiber, and antioxidant content, that doesn’t mean they’re the only fruit worthy of your attention. “All fruits contain a myriad of essential nutrients that our bodies need to function optimally,” nutritionist Kristen Grimes of NourishED Colorado tells Yahoo Life. For example, eating just two golden kiwis a day has been shown to help relieve constipation in adults, while mangoes provide copper and folate, both of which are important for pregnancy. Grapes, while sometimes criticized for their high sugar content, are loaded with powerful antioxidants like resveratrol and quercetin, which may help protect against heart disease and some cancers. While berries are great, “the best thing to do is eat a variety of fruits in order to get the full spectrum of nutrients they have to offer,” Grimes advises.

Myth 3: Canned fruit is less nutritious than fresh or frozen

It’s often said that “fresh is better,” but that’s not necessarily true when it comes to fruit. Canned fruit often gets a bad (and unfair) reputation for being less nutritious, but “the canning process removes little if any fiber from the fruit,” registered dietitian Samantha DeVito tells Yahoo Life. In fact, research shows that canned, frozen, and fresh, unsweetened fruit retain similar levels of nutrients. Aside from the health benefits, canned and frozen fruit are typically more expensive and have a longer shelf life, making it possible to keep fruit on hand without worrying about it going bad quickly, DeVito adds.

But what about dried fruit? Yes, it’s higher in calories and sugars per serving due to its concentrated nature. But dried fruit is still packed with essential vitamins, minerals, fiber, and antioxidants. The bottom line? Choose the type of fruit that best suits your needs, but as DeVito points out, you can rest assured that all forms of fruit, whether fresh, frozen, canned, or dried, are a great way to get essential vitamins and minerals.

Myth 4: Fruit should be eaten on an empty stomach

You don’t need to eat fruit on an empty stomach or at a specific time of day to reap its benefits. Our bodies are designed to digest and absorb the nutrients from fruit no matter when you eat it. Plus, eating fruit with other foods, like protein and healthy fats, can help stabilize blood sugar levels and keep you feeling full longer, making it less likely to overeat. “Eating any carbohydrate-containing food, like fruit, is more filling and satisfying when combined with other foods like protein,” explains Nadeau. Whether you eat fruit first thing in the morning or after dinner as a dessert, you’ll still get the benefits it has to offer.

Myth 5: Avoid fruit if you have diabetes

“People with diabetes can enjoy fruit just like everyone else,” Lisa Andrews, a registered dietitian and owner of Sound Bites Nutrition, tells Yahoo Life. The natural sugar in fruit doesn’t mean it will cause a rapid spike in blood sugar. “Fruit provides a natural sweetener for people with diabetes and should be enjoyed daily,” Andrews says. In fact, a recent meta-analysis found that eating more fruit was associated with lower fasting blood sugar levels in people with diabetes. People with well-managed diabetes can safely eat 200-250 grams of fresh fruit per day.

Fruits also offer a variety of health benefits for people with diabetes. Their fiber and antioxidant compounds, such as polyphenols and flavonoids, may help reduce diabetes-related complications. Polyphenols have powerful antiviral, antibacterial, anti-inflammatory, anticancer, and antioxidant properties, while fruits rich in flavonoids have been linked to lower hemoglobin A1c levels and fasting blood sugar values. Research even shows that increasing your intake of flavonoid-rich fruits in your diet may reduce your risk of diabetic retinopathy (a vision complication associated with diabetes) by up to 30%.

Final fruit takeaways

Don’t let fruit myths keep you from enjoying its many health benefits. Remember: All fruits provide valuable nutrients that support your health. The key is to eat a variety so you get the full range of vitamins, minerals, and antioxidants they have to offer.