September 4, 2020

Fruitphobia / Fearful avoidance of fruit due to a belief that it’s too high in sugar

Okay, so it’s not a real condition, but in the era of sugar-free diets and anti-sugar influencers, fruit has unfairly been shunned by many who are striving to eat healthfully. Here’s why you should put fruit back on the menu, according to SH dietitian Liz. 

The facts:

While it is true that fruit contains sugar, the sugar in whole, unprocessed fruit is natural. What’s more, it occurs in a balanced food source that also contains fibre and valuable vitamins. Fruit is even suitable for diabetics. The exceptions that do warrant restriction or avoidance are dried fruit and many fruit juices, which contain more refined sugar. 

Make it work:

Adults should aim to consume 2 daily serves of fruit, each amounting to 150g or 350kJ approx. These serves should be spaced out to avoid a sugar spike.  

A serve could be one of:

  • 1 medium piece (e.g. banana, apple or pear)
  • 2 small pieces (e.g. apricots, plums, kiwi fruit)  
  • 1 cup of diced or canned fruit with no added sugar

Sweet treats:

Occasionally, it is okay to substitute a serve with ½ a cup of fruit juice with no added sugar or 30g of dried fruit (e.g. 4 dried apricot halves or 1.5 tablespoons of sultanas).  

If you have a question about healthy eating and nutrition, our accredited practising dietitians would love to answer. Link:  #keepsoaring  

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