Eating more fruits and vegetables are likely to reduce the risk of some chronic diseases. And fruits provide a rich source of important nutrients — including dietary fiber, folate (folic acid), vitamin C, and potassium. That’s why the U.S. Food and Drug Administration recommends that we eat two servings of fruits per day.
But, even though eating fruit provides us a variety of health benefits, there are some fruits that dietitians recommend we should avoid — or, at least minimize in our diet.
Least Favorite Fruits
Here is a list of fruit sources dietitians from the world-renowned Cleveland Clinic recommend we should avoid or reduce from our diets.
- Dried Fruits — Drying fruit removes most of the fruit’s water content. But including food sources with water and fiber in your diet helps you feel full — so eating dried fruit defeats the purpose of satisfying your appetite. And according to dietitian Anna Taylor, MS, RD, LD, “Most [dried fruits] are loaded with added sugars, increasing their calories and spiking your blood sugar.”
- Melon — Melons are low in fiber and high in sugar. And when it comes to melons, there’s not much to chew on. In fact, melons digest too fast. Julia Zumpano, RD, LD cautions us; “melon is easy to overeat.” Julia adds, “Melons can leave you feeling hungry after a short period of time. So limit your portion to less than a cup, or choose a fruit that is high in fiber and low in sugar.”
- Canned Fruit — It’s much easier to eat more canned fruit than fresh fruit at one sitting. Laura Jeffers, MEd, RD, LD advises, “Unless it’s packed in water, canned fruit contains extra calories from the juice it sits in. And the fruit loses its crisp bite because it’s saturated with liquid.”
- Store-bought smoothies or any fruit in juice — The fiber in whole fruits is what keeps our blood sugar stable so we don’t overeat. But, according to Brigid Titgemeier, MS, RDN, LD, cold-pressed fruit juices spike our blood sugar levels just as much as the fruit juices that sit on a shelf. If you’re going to buy a cold-pressed juice, make sure it’s mostly vegetables, she suggests. In order to help stabilize your blood sugar, add a handful of nuts. Kristin Kirkpatrick, MS, RD, LD adds, “In juices and smoothies, the fiber is removed. All you’re left with is a whole bunch of sugar. I prefer chewing to drinking fruits.”
- Grapes — Grapes do have nutrients. But grapes are also high in sugar and low in fiber. Jennifer Willoughby, RD, CSP, LD warns us “Grapes are so sweet and delicious that they’re called ‘nature’s candy.’ But it’s dangerously easy to overeat them! Be careful not to sit down with a whole bag, or you’ll get a mega-dose of natural sugars.” And that will raise your blood sugar.
More on the Cleveland Clinic
Cleveland Clinic dietitian Julia Zumpano, RD, LD suggests it’s always best to pair fruit with a protein source – like a spoonful of nut butter or a handful of nuts. Use these Cleveland Clinic nutrition tips to get the most from your two daily servings of fruit.
The Cleveland Clinic is a multi-specialty academic hospital located in Cleveland, Ohio. The hospital — owned and operated by the Cleveland Clinic Foundation — is an Ohio nonprofit corporation established in 1921.
Cleveland Clinic is ranked nationally in 14 adult and nine pediatric specialties. In addition, the Cleveland Clinic is a teaching hospital — accredited by the Commission on Accreditation of Rehabilitation Facilities.