Why fruit

Why Fruit?

Here are some simple ways to include fruit in your daily diets, as well as breaking down some of the myths surrounding the sugar contained in fruit.

Below are some key facts about fruit:

1. The sugar in whole fruit is contained within the cell walls, so it doesn't have the same immediate impact on our blood sugar levels as normal table sugar or other sweetened foods, as it takes more work and digestion to access it.

1. Juicing or blending fruits breaks down the cell walls, releasing those sugars and making them more readily available. They also tend to contain a lot more fruit per serving than would be possible to eat in the whole fruit form.

1. Variety is key: different fruits have different nutrients in them. Think seasonally!

How Much Fruit Should We Eat and How Big is a Portion?

I recommend aiming for up to 3 portions of fresh fruit per day. This might be too much, or not quite enough for you as an individual. So please always listen to your body.

I recommend having 1 portion of fruit at each of the three meals of the day, either as part of the meal or at the end.

A portion of fruit is roughly the size of your clenched fist (of the raw fruit). This is roughly 80g or so.

If you enjoy dried fruit, eat it at the same time as the main meal, as it is more sugar-dense than fresh fruit and this will help to minimise the impact on blood sugar levels. Stick to no more than 1 small portion of dried fruit per day.

Further Resources

Recipe Ideas

My Busy Day Smoothie

Overnight Oats with Poached Pears

Cherry Compote

Porridge 5 ways (with plenty of fruit toppings!)

Websites

Eat the seasons – a great reference to check which fruits are in season.