Bad Fruits You Should Be Eating, According to a Dietitian

Whether you want to lose weight, monitor your blood sugar levels or 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 at EatingWell, we believe all fruits fit into a healthy eating pattern, and they offer too many potential benefits for you to avoid them entirely.

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 between natural sugars and added sugars can 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.

5 “Bad” Fruits You Should Eat

Here are six fruits that people tend to avoid, thinking they’re too high in sugar. But each one offers a wealth of nutrition that you’re missing out on by neglecting them. Hopefully, this list redeems these six “bad” fruits, and you accept them back into your family of fruits to enjoy.

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 in Nutrients, 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 the International Journal of Molecular Sciences, suggests that lycopene has cardioprotective qualities. In other words, it can help protect against heart disease.

2. Oranges

Oranges are famously known as the go-to source of vitamin C—and rightfully so. A medium orange (about 5.5 ounces) offers nearly 100% of your daily vitamin C, per the USDA.

Vitamin C is one of the vitamins that also acts as an antioxidant. Research, such as a 2023 review in Cureus, suggests that vitamin C serves as an immune defender on multiple fronts. It protects against harmful pathogens by strengthening the skin’s natural barriers. It also shields the body from oxidative stress and inflammation, which can wreak havoc on your health.

3. Mangoes

Known as the king of fruits, according to a 2021 article in the International Journal of Environmental Research and Public Health, mangoes are cultivated and enjoyed worldwide. 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 the USDA.

In addition, you’ll glean an impressive amount of polyphenols, natural compounds found in produce, tea and chocolate. These powerful plant compounds can favorably influence health by improving blood pressure, inflammation, cardiovascular health and insulin resistance, per a 2022 review in the Journal of Food Biochemistry.

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 nutritious as 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 in Food Research International. Brimming with vitamin C, 1 cup of pineapple gets you very close to reaching 100% of your daily needs, according to the USDA. And not only is pineapple full of antioxidants, but it packs folate, potassium and calcium too.

5. Bananas

Often feared for their carbs—but known for their potassium content—bananas are an inexpensive fruit that’s available year-round and highly versatile. But their potassium isn’t the only reason 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 in Frontiers 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.

Leave a Reply

Your email address will not be published. Required fields are marked *