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Fruits nutrition

Choosing the right kinds of fruit to eat

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 FruitsPhoto: shutterstock

With fruits giving your body fibre, vitamins and antioxidants, it is essential that you consume the required amount each day. However, that doesn’t mean you should be gorging on different types of fruit for the sake of your health either.


This is because we consume way too much sugar in the modern diet, stemming from juices, sodas, candies and access to an abundance of sweet fruit all year round. Although glucose fount in sweet fruit is used by our cells for energy, an excess of fructose, on the other hand, can lead to weight gain and insulin resistance.

Due to their properties and sugars, here are some ‘superfruits’ you can indulge in, and some others that you should eat only in moderation:

FruitsPhoto: Shutterstock


Eat more…

Raspberries contain strong antioxidants such as Vitamin C as well as gallic acid, which has been shown to inhibit the formation of amyloid fibrils – one of the causes of Alzheimer’s and Parkinson’s disease.

Kiwi is known for helping digestive issues. The black seeds contain insoluble fibre, which aids in digestion, while the green pulp is a source of soluble and prebiotic fibre. It can also help with weight loss by giving satiety due to the fibre.

Papaya contains papain, a digestive enzyme that promotes the transit of food through your body. It's also a rich source of carotenes, vitamin C and flavonoids.

Blueberries are high in antioxidants and, like most berries, are lower in calories compared to other types of fruit. Other beneficial and low sugar fruits include strawberries, grapefruit, and blackberries.

FruitsPhoto: Shutterstock


Eat in moderation…

Some fruits that are very high in sugar content include grapes, mangoes and pineapples. Even though mangoes are filled with soluble fibre and vitamins, one mango contains approximately 31g of sugar.

According to Dr Abel Soh, an endocrinologist at Raffles Diabetes and Endocrine Centre, durian contains monosaturated fats, which may help to lower one's level of triglycerides and low-density lipoprotein, or "bad" cholesterol. However, it contains a small amount of harmful saturated fat, which is linked to heart disease.

The fruit also has high sugar content. The flesh around three durian seeds can contain between 20g to 30g of carbohydrates, which is equivalent to the amount of sugar in half a can of regular Coke (20g) or a bowl of white rice (30g).

Nutritionists suggest limiting the consumption of fruit to two servings per day – a good rule of thumb for most people is to consume around 50g of fructose per day and avoid consuming more than 100g of sugar from fruits every day.


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