How healthy is fruit and its fructose really?

Almost everyone knows: fruit is healthy. After all, the common recommendation for years has been: Eat 5 a day - 3 portions of vegetables and 2 portions of fruit. But time and again, we hear and read that the fruit sugar in fruit is not really that great either. What's behind this? And should I then eat less fruit than the two portions a day?

How healthy is fructose?

Fructose contains the same amount of calories as glucose, 4 kcal per gram, but is twice as sweet as glucose. Therefore, and because fructose is cheaper and also acts as a flavor enhancer, it is particularly popular in the food industry for sweetening (fructose syrup). What may sound healthy to the layman is anything but. Because fructose, just like glucose, is a simple sugar. This means our body does not have to break it down first, but it can be absorbed directly in the small intestine. Once absorbed, it is converted into fat without detours and stored in fat deposits, preventing fat burning while increasing fat accumulation and blocking the feeling of satiety.

In short: Contrary to popular belief, fructose is just as bad as table sugar.

Why is fruit still recommended then?

For the body, it makes a big difference whether it receives fructose in the form of a fruit or as part of a chocolate bar, sweetened drink, or ready-made meal. In industrially processed foods, fructose is isolated, while in fruit it is bound to fiber. Therefore, it is metabolized differently - and it takes longer.

In addition, there is another major advantage of whole fruits: their high water content and richness in micronutrients. Fruits consist mostly of water, making them a low-calorie food. At the same time, they contain many vitamins and trace elements that are essential for the body. The abundance of good nutrients and the fact that the fruit sugar is not isolated make fruits a very healthy food despite the presence of fruit sugar.

But be careful: More than the recommended 2-3 servings of fruit per day should not be consumed due to the fruit sugar. Because sugar is still sugar.

What about fruit smoothies?

Fruit juices and smoothies are often labeled as healthy. After all, they contain a lot of fruit. But is that really the case? Are they truly healthy?

A fruit smoothie made solely from different pieces of fruit contains the same nutrients as the fruit itself, provided that it is prepared fresh. However, there are two major differences:

1. Fructose is almost isolated: By pureeing, the structure of the fruit is destroyed and the fructose is no longer completely bound. As a result, it quickly enters our blood.

2. The quantity: When considering that a smoothie often contains 3-4 pieces of fruit, they do contain many nutrients, but also a lot of fruit sugar. Additionally, by blending them, one loses the sense of quantity: If one were to eat the fruit pieces whole instead of blending them into a smoothie, one would probably not manage to eat an apple, a banana, a handful of berries, and a kiwi all at once. When blended, however, one can quickly drink them down and then quickly feel hungry again.

Smoothies are not always as healthy as they may seem at first glance.

Our tip: Combine your smoothie with plenty of vegetables and add some fiber in the form of oats.

Which is the healthiest fruit?

Now the question arises whether there is also fruit that is more or less healthy. Whether a food is particularly healthy or not depends on its nutrients. The more good nutrients and the fewer bad ones, the healthier it is. Fruit scores especially with its richness in vitamins, antioxidants, water, and fiber - less good is its fruit sugar content. Accordingly, fruits that contain a lot of nutrients and at the same time little fruit sugar are healthier. But which ones are they?

The healthiest fruit

1. Berries of all kinds: Whether blueberries, strawberries, raspberries, currants, or others, these are considered the healthiest fruits. They impress with a low fruit sugar content and are packed with plenty of vitamins, secondary plant compounds, and antioxidants.

2. Apples: There is probably a lot of truth in the saying. Apples have a high water content of 85 percent and are therefore relatively low in calories. At the same time, they provide many antioxidant vitamins, as well as numerous dietary fibers (pectin) and polyphenols. However, the vitamins and minerals are directly under the skin. Therefore, always wash the apple thoroughly and eat it with the skin.

3. Grapefruit: Grapefruit has one of the lowest calorie and sugar contents of all fruits - which everyone can certainly feel on their tongue. Additionally, it is rich in fiber, making it a good satiating option.

4. Kiwi: Kiwi is extremely low in sugar and even surpasses oranges and lemons in its vitamin C content.

5. Plums: These contain more than twice as many polyphenols as many other popular fruits (peaches, nectarines,..). This is an antioxidant that helps the body to capture and eliminate free radicals.

6. In the following places: apricots, cherries, pear

But honestly, every type of fruit is a very good choice, not just berries. The differences are minimal and our body, our intestines, and especially our taste buds are looking forward to variety!