Most adults aren’t eating enough fruit, and you might be one of them. Despite the 2020–2025 Dietary Guidelines for Americans recommending 1.5 to 2 cups of fruit daily, only about 12% of adults meet this target. Fruits are essential sources of vitamins, minerals, and fiber, but myths continue to surround their consumption. Whether it’s concerns about sugar or misunderstandings about canned fruit, these common misconceptions often keep people from enjoying the full benefits of nature’s sweet treat. Let’s debunk these five fruit myths, according to dietitians.
Myth 1: Fruit Isn’t Healthy Because It Contains Sugar
A common misconception is that fruit is unhealthy due to its sugar content. However, the sugar in fruit, called fructose, differs significantly from added sugars found in processed foods. Jamie Nadeau, a dietitian at the Balanced Nutritionist, emphasizes that fruits are nutrient-dense foods packed with vitamins, minerals, fiber, and antioxidants. These natural sugars provide energy while supplying the body with essential nutrients that lower the risk of chronic illnesses such as heart disease, cancer, and metabolic syndrome.
Numerous studies support these claims. For example, research suggests that each additional daily serving of fruit can reduce the risk of death from cardiovascular disease by about 5%. Beyond that, fruits are excellent sources of fiber. With 95% of American children and adults lacking adequate fiber intake, eating more fruits can significantly improve digestive health and help manage blood sugar and cholesterol levels.
A medium apple, for instance, contains 4.4 grams of fiber, while a cup of raspberries offers 8 grams, meeting 32% of daily fiber needs for women and 21% for men. Fiber not only improves gut health but has also been linked to a lower risk of colon and lung cancers. Emerging research indicates that fiber may even help manage mood disorders like depression and anxiety.
Myth 2: Berries Are Healthier Than Other Fruits
Berries are often praised for their high fiber, low sugar, and antioxidant content, but this doesn’t mean they are the only fruits worth consuming. Kristin Grimes, a dietitian at NourishED Colorado, explains that all fruits provide valuable nutrients our bodies need. For instance, two gold kiwifruits a day can help alleviate constipation, while mangoes are rich in copper and folate, critical for pregnancy.
Even fruits often criticized for their higher sugar content, such as grapes, provide powerful antioxidants like resveratrol and quercetin, which may protect against heart disease and certain cancers. Grimes advises that it’s best to consume a wide variety of fruits to benefit from the complete range of nutrients they offer. Whether you enjoy apples, oranges, or kiwis, all fruits contribute to optimal health.
Myth 3: Canned Fruit Is Less Nutritious Than Fresh or Frozen
The idea that fresh fruit is always better than canned or frozen is outdated. Samantha DeVito, a registered dietitian, assures that the canning process removes little to no fiber, making canned fruit nearly as nutritious as fresh. Studies confirm that unsweetened canned, frozen, and fresh fruits retain similar levels of nutrients, so the choice between them can come down to convenience and personal preference.
Canned and frozen fruits are often more affordable and have a longer shelf life, making them a practical option for many households. You don’t need to worry about your fruit spoiling quickly. And don’t forget dried fruit. While it is more calorie-dense due to its concentrated form, dried fruit still packs a punch in terms of fiber, vitamins, and antioxidants.
Choosing the form of fruit that works best for your lifestyle is more important than the format itself. Whether fresh, canned, or frozen, all forms of fruit offer essential nutrients and are a healthy choice.
Myth 4: Fruit Should Be Eaten on an Empty Stomach
There’s a widespread belief that fruit must be eaten on an empty stomach to maximize its nutritional benefits, but this isn’t true. Your body digests and absorbs nutrients from fruit regardless of when it’s consumed. Pairing fruit with protein or healthy fats can even be beneficial, stabilizing blood sugar levels and keeping you fuller for longer.
For example, combining an apple with peanut butter or yogurt adds protein and fat to your snack, which helps prevent blood sugar spikes. Jamie Nadeau points out that pairing fruit with other foods can also reduce the likelihood of overeating. Whether you enjoy fruit first thing in the morning or after a meal, it will still provide you with the vitamins and fiber your body needs.
Myth 5: Avoid Fruit if You Have Diabetes
Some people believe that individuals with diabetes should avoid fruit due to its natural sugar content. However, Lisa Andrews, a dietitian and owner of Sound Bites Nutrition, assures that people with diabetes can and should enjoy fruit as part of their daily diet. The natural sugar in fruit doesn’t cause rapid spikes in blood sugar levels.
In fact, studies have shown that higher fruit intake can lower fasting blood sugar in individuals with diabetes. Consuming 200–250 grams of fresh fruit per day is considered safe for people managing diabetes.
Fruit also offers numerous benefits for those with diabetes. Its fiber content can help regulate blood sugar, while polyphenols and flavonoids found in fruits may reduce complications. These compounds have anti-inflammatory, antibacterial, antiviral, and antioxidant properties, which can contribute to overall health. Increasing the intake of flavonoid-rich fruits may even reduce the risk of diabetic retinopathy by up to 30%.