In This ArticleView AllIn This ArticleIs Fruit Sugar Unhealthy?“Bad” Fruits To Eat
In This ArticleView All
View All
In This Article
Is Fruit Sugar Unhealthy?
“Bad” Fruits To Eat
Whether you want to lose weight,monitor your blood sugar levelsor simply look out for your health, you may have a running mental list of off-limits foods. While many people reach for more fruit to improve their health, some may skip certain types, fearing they will sabotage their wellness goals.
Thankfully, there’s no need to avoid eating whole fruits, despite some having a bad reputation for being too sugary. Here atEatingWell, we believe all fruits fit into a healthy eating pattern, and they offer too many potential benefits for you to avoid them entirely.
7 “Bad” Foods You Should Be Eating
Is Fruit Sugar Bad for You?
It’s common knowledge that added sugar could be harmful in excessive amounts. However, fruits naturally contain sugar called fructose, and the difference betweennatural sugars and added sugarscan be confusing.
Fruits are generous in good-for-you nutrients. Dietary fiber, vitamins, minerals, antioxidants, polyphenols and phytonutrients give them the power to help combat inflammation and disease, support weight management and enhance immune health.
There is even evidence that meeting your fruit (and veggie) quota can improve mental health, per a 2020 review inNutrients.
Many people with diabetes think they have to avoid fruit. But according to theAmerican Diabetes Association, most fruits are low glycemic, due to their fiber and fructose content, and can be enjoyed as part of a balanced diet.
Can People with Diabetes Eat Fruits?
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6 “Bad” Fruits You Should Eat
1. Watermelon
As one of the heaviest fruits out there, this mouthwatering summertime staple offers many must-have nutrients. Watermelon is chock-full of antioxidants like lycopene, which is responsible for its pinkish-red color. Lycopene is a carotenoid that your body can’t make on its own and must get from food.
According to a 2020 article inAntioxidants, lycopene is one of the most potent anti-inflammatory nutrients that offer protection against developing diseases. This may be why research, like the 2022 review in theInternational Journal of Molecular Sciences, suggests that lycopene has cardioprotective qualities. In other words, it can help protect against heart disease.
And lycopene may even help protect you from getting diabetes, per a 2020 review inPharmacological Research.
Potassium and calcium are also found in reasonable amounts in watermelon. And if you need one more reason to eat it, 1 cup of diced watermelon offers a half-cup of water, per theUSDA.
In-season watermelon bursts with its signature flavor. Enjoy this hydrating fruit simply with a squeeze of lime.
2. Oranges
Oranges are famously known as the go-tosource of vitamin C—and rightfully so. A medium orange (about 5.5 ounces) offers nearly 100% of your daily vitamin C, per theUSDA.
This sweet, juicy fruit is also a good source of dietary fiber, which will help keep you full longer, and vitamin A, which supports healthy vision. Oranges are also a natural source of folate for brain and nerve health.
Opt for whole oranges over orange juice to reap the fruit’s fiber benefits.
3. Mangoes
Known as the king of fruits, according to a 2021 article in theInternational Journal of Environmental Research and Public Health, mangoes are cultivated and enjoyedworldwide. In fact, thanks to their sweet, fruity taste, mangoes are the most popular dessert across the globe.
Besides being delicious, mangoes are rich in vitamins A and C, potassium, folate and fiber, per theUSDA.
Eating mangoes has also been linked with better diet quality overall, lower added sugar intake and healthier weight, per a 2022 review inNutrients.
Including mangoes in your diet means you’ll get plenty of carotenoids, including beta carotene and lutein, which give mangoes their vibrant yellow-orange shade. Mangoes offer a smooth, sweet and tropical flavor sure to awaken your taste buds.
Bring the tropics to your kitchen with ourMango & Spinach SmoothieorShrimp with Mango & Basilrecipes.
4. Pineapples
Who needs an air freshener when you have fruit? Another popular tropical fruit, pineapples infuse the air with their sweet aroma as soon as they’re cut open. And while some people avoid pineapple because of its sweetness,they’re just as nutritiousas they are succulent and can fit into any healthy eating plan (as long as you’re not allergic).
Like mangoes, pineapples pack an impressive punch of polyphenols to help safeguard against inflammation, per a 2020 review inFood Research International. Brimming with vitamin C, 1 cup of pineapple gets you very close to reaching 100% of your daily needs, according to theUSDA. And not only is pineapple full of antioxidants, but it packs folate, potassium and calcium too.
Another perk of pineapple is that it contains an enzyme called bromelain, which aids your gut with digestion. Bromelain also helps break down protein, making it a great meat tenderizer. For this reason—and because it adds a fruity tropical flavor—pineapple juice is a great ingredient to include in marinades.
Is It Safe to Eat the Core of a Pineapple?
5. Bananas
Often feared for their carbs—but known for theirpotassium content—bananas are an inexpensive fruit that’s available year-round and highly versatile. But their potassium isn’t the onlyreason you should eat bananas. They’ve been associated with reduced risk of chronic disease and a healthy heart and weight.
According to a 2021 review inFrontiers in Oncology, bananas provide bioactive compounds—including carotenoids, phenolics and phytosterols—that can help prevent disease. Studies in this review report that these bioactive components give bananas an advantage against multiple types of cancers and may show potential for cancer prevention and therapy.
Unripe bananas are an excellent source of resistant starch, a prebiotic fiber that feeds your beneficial gut bacteria. And a healthy balance of gut bacteria means better overall health.
6. Grapes
Often vilified for their sugar content, we couldn’t end our list without including grapes. Like the other “bad fruits” on our list, if you skip adding grapes to your shopping cart, you’re not only missing out on a tasty fruit, but you’re likely missing out on their health-supporting benefits, too.
Grapes offer vitamin K and potassium, per theUSDA.Vitamin Kis necessary for strong bones, heart and brain.
According to a 2021 review inPharmacological Research, grapes are also loaded with quercetin and resveratrol, powerful antioxidants that may lower your chances of atherosclerosis, a condition in which plaque builds up in your arteries, disrupting blood flow. Atherosclerosis is a form of heart disease and increases your risk of heart attack and stroke.
And that’s not all. Grapes contain small amounts of lutein and zeaxanthin, carotenoids that protect your vision, per a 2022 article inNutrients. While green grapes provide good nutrition, it’s the red and other darkly colored grapes that are the highest in antioxidants due to the anthocyanins that give them their bold pigments.
Reach for a mix of sweet and savory flavors with thisMassaged Kale Salad with Grapes & CheddarorTangy Chicken Salad with Grapes.
The Bottom Line
Unless you’re allergic to fruit, it generally isn’t necessary to avoid eating certain types—even with diabetes. Without a doubt, the only “bad” fruits in existence are rotten fruits that should be thrown out. Make each of these fruits a sweet part of a healthy, balanced diet.
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