Fruit myths and truths: what's actually true about your fruit bowl

TL;DR: Fruits are full of vitamins, fiber, and benefits, but they’re also surrounded by folk wisdom that doesn’t always hold up. This is a short tour through seven fruit myths and truths: whether diabetics can eat them, whether papaya helps constipation, whether freezing kills nutrients, whether heavy fruits are bad at night, and more. The honest answer is usually “it depends,” and this clears up when.

Do you like fruits? Do you prefer to eat only one at a time, or do you like mixing all your fruits together to make a delicious fruit salad? Fruits are the favorite choice for a healthy snack between meals. They have vitamins and fiber and are allies in the weight loss process. Even with all the scientific studies that prove how fruits can prevent diseases, even cancer, there are still myths around them.

Eating mango with milk is bad for health? Are oranges really the best source of vitamin C? Do I lose all nutrients if I peel a fruit? Which fruit has the most fiber? Let’s find out the truths and myths of fruits.

Diabetics can’t eat fruits: Myth

Diabetics can eat fruits. Fruits indeed have sugar, called fructose, but that doesn’t make them prohibited for diabetic people. According to experts, fruits have many other nutrients, like vitamins, minerals, antioxidants, fiber and more. However, there are certain cases where it is necessary to lower or avoid some fruits, for example, allergies or food intolerances, but that depends on each person.

Papaya and plum help with constipation: True

Papaya and plum are rich in fibers that absorb water and accelerate intestinal transit.

Since they are healthy, can we eat fruits freely?

This one is a myth. Like other foods, some fruits have more calories than others (for example, avocados, mangoes, bananas) and should be consumed in moderation.

Some fruits help with tanning: True

Some yellow and orange foods, like mangoes, carrots, apricots, melons and peaches, contain lycopene, a substance that boosts skin tanning. But remember that the action of these foods isn’t immediate. Don’t go drinking a glass of juice thinking that it will immediately give you a tan. You should consume these foods during your meals for at least 30 continuous days before sunbathing.

Should people with gastritis avoid citrus fruits?

Partially true. The stomach pH is more acid than citrus fruits. However, some people that suffer from gastritis feel discomfort after eating some fruits. It depends on the tolerance levels of each person.

Frozen fruits lose their nutrients: Myth

The lower temperature keeps microorganisms from spoiling foods. When frozen, the food remains the closest to its natural state. What can happen is losing some nutrients due to inadequate thawing. It is a common mistake to remove foods from the freezer and put it directly in the microwave or in a bowl with hot water.

The process should happen gradually: remove the fruit from the freezer, put it in the fridge, remove from the fridge, let the fruit come to room temperature naturally. This process works for any kind of food. Frozen fruits don’t have the same characteristics as their fresh counterparts. It is best to keep them in the lower part of your fridge.

Eating heavy fruits at night is bad for health: Myth

It is common to hear it from our mother or grandmothers, but that is not true. Like other things, it depends on each person. Some people who have a slower digestive process may feel discomfort after eating heavy fruits or meals. Mango, watermelon, and cucumber are some foods that can cause discomfort, but that’s not always the case.

A gentle closing thought

Most fruit myths and truths come down to the same answer: it depends on your body. Pay attention to how you feel after certain foods, thaw frozen fruit slowly, and don’t let a family rule keep you from a mango on a warm evening.

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Frequently asked questions

Can diabetics really eat fruit?

Yes. Fruits have fructose, but that doesn’t make them prohibited for diabetic people. Fruits have many other nutrients, like vitamins, minerals, antioxidants, and fiber. Some cases may require lowering or avoiding specific fruits, for example allergies or food intolerances, but that depends on each person.

Do frozen fruits have fewer nutrients than fresh?

Not inherently. The lower temperature keeps microorganisms from spoiling foods, and when frozen, the food remains close to its natural state. The bigger risk is inadequate thawing, microwaving frozen fruit or dropping it in hot water. Thaw gradually in the fridge and then at room temperature.

Do fruits help you tan?

Some do. Yellow and orange foods like mangoes, carrots, apricots, melons, and peaches contain lycopene, a substance that boosts skin tanning. But the action isn’t immediate, consume these foods during your meals for at least 30 continuous days before sunbathing for any effect.

Are citrus fruits off-limits if I have gastritis?

The stomach pH is more acid than citrus fruits, so they shouldn’t automatically cause problems. However, some people with gastritis feel discomfort after eating some fruits. It depends on tolerance levels.

Is it bad to eat fruit at night?

Not for most people. Some with a slower digestive process may feel discomfort after heavy fruits or meals. Mango, watermelon, and cucumber can sometimes cause discomfort, but that’s not always the case.