Fruit: Friend or Foe?


Depending on who you listen to, fruit is either an essential element in a healthy diet or… the absolute devil.

Fruit advocates celebrate it for its fibre properties, its low fat levels and its unprocessed nature, while the anti-fruit brigade comes down on fruit for its high sugar content (from fructose) and its relatively high carb levels.

Of course, in my opinion, it’s not that black and white.

Do I think fruit’s the devil? Of course not. Would I suggest eating it for every meal? No way.

See, fructose, or fruit sugar, isn’t a great friend. It’s high insulin spike is damaging to fat storage, hunger levels and can even harm the gut microbiome.

Of course, an apple here or there won’t kill you, but if you’re eating lots of fruit everyday, you’re probably going overboard. There’s no harm in eating fruit as a treat, as long as you view it as such.

If you love fruit and are keen to incorporate it into your daily diet, I suggest one to two serves per day of more nutrient-dense options, such as blackberries and blueberries, bananas, kiwi fruit, grapefruit, limes and lemons, which are all excellent options.

So, while fruit is definitely not the enemy, I would suggest looking at how much and what kinds of fruit you’re consuming and making sure the bulk of your nutrients are coming from a variety of fresh, seasonal vegetables, instead.