To do this, we interviewed Rocío Práxedes, a dietitian-nutritionist from the Obesity Unit at Hospital Quirónsalud Valencia, at Europa Press Salud Infosalus. She reminds us that fruit contains natural sugars, such as fructose (which is usually the predominant sugar), along with glucose and sucrose, in varying proportions depending on the variety.
"Different from table sugar (sucrose) or added sugars in processed products, the sugars in fruit are integrated into a matrix rich in fiber, water, vitamins, and phytochemical compounds; making it a source of nutrients and health benefits. For example, the effect on blood glucose levels when consuming table sugar or fruit is different," she warns.
NUTRITIONAL BENEFITS OF FRUIT
Here, this expert from Quirónsalud Valencia emphasizes that fruits are "great allies in summer," mainly due to their high water content, which helps keep us well hydrated. "The fiber they provide promotes digestive health and helps us feel satiated, which is very useful on days when we spend more time away from home, eat differently, or change our usual schedules."
She also notes that fruits are rich in vitamin C, acting as an antioxidant and modulating the immune system’s response, and in vitamin A, which supports skin and eye health. "The potassium they contain helps regulate blood pressure, and magnesium contributes to the proper functioning of muscles and the nervous system. Moreover, they provide phytochemical compounds with remarkable properties such as anthocyanins (present in cherries and blackberries), with anti-inflammatory effects, and lycopene (typical of watermelon), with antioxidant action and cardiovascular benefits," she points out.
DOES FRUIT MAKE YOU GAIN WEIGHT DUE TO ITS SUGAR CONTENT?
One of the most common myths about fruit and its sugar content is that eating a lot of fruit makes you gain weight. How much truth is there in this statement? Práxedes is clear: "No, fruit does not make you gain weight because of its sugar content. Saying that ‘fruit makes you gain weight’ is false, as in the context of a balanced diet, it not only does not make you gain weight but can help control it."
Numerous studies have shown that regular fruit consumption is associated with better weight control, increased satiety, and a lower risk of obesity. "Although it contains natural sugars, fruit has a high water content, is rich in fiber, and helps reduce the consumption of more calorie-dense snacks. Additionally, its impact on blood glucose levels is generally low to moderate," she explains.
However, she points out that "only excessive consumption," beyond the recommended three daily servings (about 150 g per serving), and in unhealthy contexts, such as in the form of juices or within highly caloric diets, could contribute to weight gain. "Juices allow for faster intake, in larger quantities, without the same satiating effect as whole fruit."
CAN WE EAT FRUIT LIMITLESSLY IN SUMMER?
However, according to this nutrition expert, although fruit is a very healthy food, its consumption should not be unlimited: "The World Health Organization (WHO) recommends about three servings per day, which is approximately 400 grams daily. Exceeding this amount regularly could displace other essential food groups for a balanced diet."
Nevertheless, she points out that in individuals engaged in intense physical activity, increased fruit consumption may be justified, "as it provides natural sugars and key nutrients for performance and recovery."
TIPS FOR INCORPORATING FRUIT INTO OUR SUMMER MENUS
In this context, Rocío Práxedes believes that to maximize the benefits of fruit in summer, it is preferable to consume it whole rather than as juice, as this preserves the fiber. She also advises combining different types and colors to ensure a greater variety of nutrients.
It can also be easily incorporated into salads, yogurts, or toast, or frozen in pieces to make homemade fruit popsicles or smoothies. She believes that fruit is an excellent option for snacking between meals or as a dessert, avoiding the addition of sugars or syrups.
Finally, this dietitian-nutritionist from Quirónsalud Valencia points out that there are more myths about fruit that need to be debunked: "It is false to say that ‘you should not eat fruit at night,’ as there is no scientific evidence to support this idea, and the total daily caloric intake is what matters."
In her view, another common mistake is thinking that ‘fruit sugar is the same as added sugar,’ when in reality, their metabolic effects are very different. Finally, Rocío Práxedes argues that claiming ‘juices are equivalent to whole fruit’ is incorrect because squeezing the fruit loses much of its fiber and satiety, and raises blood glucose levels more.
"Despite these differences with whole fruit, it is important to note that natural juice remains a healthier option than a soft drink or foods with added sugars, as it preserves some of the vitamins, minerals, and beneficial compounds present in the fruit," concludes this expert.