Unprocessed, whole fruit is a healthy choice for most people, especially over processed fruit products or juice. Some people say they want to avoid fruit due to sugar, but don’t have a problem gorging on pastries. This doesn’t make sense. Fruit is a healthier choice than sugary desserts. There are many fun, creative ways to blend fresh fruit with protein and vegetables for balanced meals or snacks.
While one mango has a whopping 45 grams of sugar, they can be used in small amounts to make mango salsa to top fish or chicken, or blended with herbs and olive oil to make a salad dressing or marinade for grilling meat and veggie skewers. Another favorite fruit, pears, have 17 grams of sugar each. Try a few slices mixed into Greek yogurt, add chunks to a salad, or spread some goat cheese on a pear slice for protein-rich treats. Of course, apple slices with peanut or almond butter is always a classic too—yum!
Whole fruit takes time to chew and digest, and is also filling, so you are less inclined to overeat. Conversely, fiber and antioxidants are lost during processing of many fruit-based packaged foods and drinks. Fruit juice is associated with higher body weight in children and higher blood pressure in adults. A cup of orange juice has about the same sugar content as a cup of soda! Choose whole fruit rather than the liquid form.
Not all fruits are loaded with sugar. An entire apricot has 3.2 grams of sugar and a guava has 5 grams, and is really high in fiber. Try these diced over cottage cheese. Raspberries have 5 grams of sugar and strawberries have 7 grams per cup. Add berries to brighten up dull oatmeal or just enjoy a handful on their own. Delicious and loaded with antioxidants!