9 myths and facts about fruit

Dear readers,

I will conclude the series on fruit with some of the most commonly misunderstood concepts about them. Many a time, these myths get in the way of truly enjoying these wonderful health packages with full enthusiasm. I hope you will keep these points in mind when eyeing the fruit bowl and enjoy fruitful health.

1) Myth: There is no difference between dried fruit or fresh fruit.

Fact: Dried fruit and fresh fruit both have health-promoting qualities. Dried fruit has moisture removed, and both nutrients and calories are therefore concentrated. Fresh fruit abounds in minerals and vitamin C, a heat-sensitive vitamin, which is often reduced or lost in dried fruit during processing. Fresh fruit contains water, which can help hydrate your body. Dried fruit are good source of fiber, vitamins and minerals and can be preserved longer than fresh fruit, so you can eat it when the fresh fruit is not in season. Dried fruits are denser than fresh fruit, so they have more calories, so control the portion size if you are on a weight reduction plan. Buy plain dried fruits rather than coated with sugar or added preservatives which in turn will degrade the nutritional value. In order to utilise the maximum benefits of fruit, the fruit you choose, whether fresh or dried, should contain the least chemicals and the most nutrients.

2) Myth: Strawberries should be washed and then stored.

Fact: You have heard that berries are cleaner if you wash them first. It’s better to keep them dry and only wash before using. Strawberries have pores so moisture will create bruising or mold. Unwashed strawberries will typically stay fresh for three to seven days after purchase.

3) Myth: Diabetic patients should not consume fruits.

Fact: Having fruits is a great way to satisfy your sweet tooth and get the extra nutrition you’re looking for. Fruits are loaded with vitamins, minerals and fiber just like vegetables. Fruit contains carbohydrate so you need to count it as part of your meal plan; portion size of the fruit has to be controlled.

4) Myth: Because fruits are low in calories, you can have as many as you like.

Fact: Fruits contain simple sugars and also fair amount of calories. Some fruits are low in calories but still need to be consumed in moderation. Excessive calories always leads to weight gain.

5) Myth: Eating too many fruits can cause diabetes.

Fact: Diabetes is the inability of your pancreas to produce sufficient insulin. It is not determined by the amount of fruits you eat.

6) Myth: Eating fruits at bed time is bad.

Fact: Fruits can be a healthy bedtime snack if you don’t go overboard with them. Reaching for a nutritious piece of fruit is a better than having a higher-calorie snack, but it’s best to keep your serving sizes under control.

7) Myth: Drinking fruit juice is as good as whole fruit.

Fact: Fruit has more fiber, fewer calories, and more phytonutrients than juice. There are certain things lacking in fruit juice that exist in the whole fruit, namely fruit skin, which is loaded with antioxidants like flavonoids, and fruit pulp, which is the main source of fruit fiber. In addition, a fruit juice may contain added sugar, colour, or preservatives, which are not healthy .You are better off eating a piece of fruit than drinking a glass of juice.

8) Myth: Fruit bars are equivalents to whole fruits.

Fact: Fruit bars are processed with added sugar and have more calories, compared to fresh fruits. Fruit bars do not have fibre of a whole fruit .So having whole fruits is always better.

9) Myth: Some fruits are healthier than others.

Fact: Each fruit has its own health benefits. Fruits are packed with nutrients and are delicious. The best way to make sure you get the full range of all these beneficial compounds is to eat a variety of fruit rather than just a particular one.