Fruit Myths Debunked: What You Need to Know

They are colorful, sweet, and delicious, and many stories have been told about them. Are these stories true or just urban legends? Tova Krause, a clinical dietitian, helps us understand.

Should You Peel an Apple Before Eating?

The truth: Vitamins are found in the whole fruit, including the peel, which is rich in dietary fiber and antioxidants. It's important to eat the peel, but even if you don't, it's not a big deal. You hardly miss out on vitamins; otherwise, people would only eat the peel.

(Photo: shutterstock)

Should You Drink Orange Juice Immediately After Squeezing?"

The truth: Vitamins are destroyed when exposed to light, oxygen, and high temperatures - especially Vitamin C. Therefore, it's important to consume the juice shortly after squeezing it. Can't do that? Cover the glass and store it in the refrigerator.

Do Fruits Make You Gain Weight?

The truth: It depends on how much you consume. Fruits generally have about 50 calories per 100 grams, compared to 350 calories in 100 grams of cake. While it's healthier to eat fruits, we should be careful not to overeat, thinking they are always beneficial.

Should Diabetics Avoid Fruit?

The truth: Diabetics can include fruits in their diet based on a dietitian's recommendation! Usually, it's suggested to pair the fruit with nuts or almonds as a snack to slow stomach emptying so that sugar levels rise more gradually.

Does Sweeter Fruit Have More Sugar?

The truth: Sweetness does not indicate sugar content. Fruits also contain acids that influence taste. For example, if you drink tea with two teaspoons of sugar and add lemon, it will taste less sweet, even though it still contains the same amount of sugar.

Is Watermelon Mainly Sugar?

The truth: Watermelon is mainly water, making up 91% of its weight, and only 8% is sugar.

Is Pomegranate High in Iron?

The truth: Pomegranates are rich in antioxidants, but relatively low in iron - only 0.3 milligrams per 100 grams. Fruits like dates and passion fruit have more iron, with passion fruit containing 1.6 milligrams of iron per 100 grams.

(Photo: shutterstock)

Is Orange the Fruit with the Most Vitamin C?

The truth: An orange has 49 milligrams of Vitamin C per 100 grams, meeting about 60% of an adult's daily recommendation. However, some fruits have more Vitamin C. For example, a pomelo has 61 milligrams, a kiwi 93 milligrams, and a guava 228 milligrams per 100 grams!

Are Prunes Good for Constipation?

The truth: Yes. Prunes contain a type of sugar known as "sugar alcohol" (not actual alcohol!), which can stimulate bowel movements. Also, the phenolic acids in prunes may have a laxative effect.

Is Fruit Sugar Healthy Because It's From Fruits?

The truth: Fructose, or fruit sugar, is not problematic when consumed as part of a healthy diet. The issue arises when isolated fructose is used as a sweetener in drinks. Without the "bundle" of fiber and other components in fruits, fructose may increase the risk of obesity, fatty liver, heart disease, and other issues. So if you see "fructose" or "fruit sugar" on a product label, be wary; it might not be healthier!