Let’s bravely start consuming fruits, let’s not shy away from natural sweet flavors!

The consumption of fruits is surrounded by many misconceptions that are often based on false premises. Many believe that the natural sugars found in fruits, particularly fructose, cause weight gain and raise blood sugar and insulin levels, hence they should be avoided. However, the reality is much more complex, and fruits actually have numerous beneficial effects on our health.

Fruits are packed with vitamins, minerals, fibers, and antioxidants that are essential for the proper functioning of the body. Dietitian Adrienn Szabó emphasizes that these components play a key role in preventing cancer and strengthening the immune system. With the arrival of summer, the season for fresh fruits begins, and now is the time to not shy away from them due to their sugar content.

In many cases, the fear surrounding fruit consumption arises from the misinterpretation of scientific research. Often, the whole fruit is not examined, but rather the so-called free fructose extracted from it, which is analyzed in unrealistic quantities. However, the fructose found in fruits is absorbed slowly along with the fibers, so it does not cause drastic fluctuations in blood sugar levels and supports metabolism.

What Causes Weight Gain and Diabetes?

Weight gain, diabetes, and the development of non-alcoholic fatty liver disease are not solely the result of fruit consumption. These issues are primarily caused by a daily caloric surplus, regardless of the source of the calories. Thus, if someone consumes more calories than needed, it can lead to weight gain from any food, including fruits.

It is important to highlight that the sugar found in fruits is in its natural form, accompanied by nutrients and fibers, which slows down metabolism and provides a more stable blood sugar level. Regular consumption of fruits as part of a healthy diet has beneficial effects on the body and reduces the risk of chronic diseases.

If someone has already been diagnosed with insulin resistance or diabetes, they do not need to completely eliminate fruits. In such cases, the quantity and appropriate accompaniments, such as proteins or unsaturated fatty acids, play a crucial role. Dietitian Adrienn Szabó recommends that the amount of fruit consumption should be discussed with a dietitian, especially for diabetics, to avoid fluctuations in blood sugar levels.

Recommendations for Fruit Consumption

For healthy individuals, fruit consumption is not only permitted but is specifically recommended at any time of the day. Fruits can be consumed for breakfast, as a snack, or even for dinner, and they can serve as healthy alternatives to ultra-processed foods.

Dietitians suggest that incorporating fruits into the diet is preferable to choosing sugary snacks. For example, bananas, which many avoid, can be a perfect snack if combined with cottage cheese, yogurt, or almonds. Fruits are not only delicious but are also packed with nutrients and can contain fewer calories than many popular snacks.

Fruit consumption habits in Hungary are often still low and one-sided. However, there is a wide variety of domestic fruits available: in summer, there are watermelons, peaches, currants, raspberries, and sour cherries, while in autumn, pears, apples, and plums can be found. In winter, dried fruits or sugar-free jams can also enrich the diet.

Sample Meal Plan for Diabetics

A varied and delicious diet can also be prepared for diabetic adults that includes the appropriate amount of fruit. Here is a three-day sample meal plan that takes into account the needs of diabetics:

**Day 1**

– **Breakfast:** Whole grain rye bread, olive oil, tomato, mozzarella.

– **Snack:** Plain yogurt, flaxseed flakes, 150 g apricot.

– **Lunch:** Vegetable chickpea stew with brown rice.

– **Snack:** Chocolate homemade pudding with sweetener, 100 g cherries, pumpkin seeds.

– **Dinner:** 150 g apple, cold zucchini stew with pickled cucumber, pumpkin seed oil, boiled egg.

**Day 2**

– **Breakfast:** Buckwheat-oat-millet porridge, wheat bran, ricotta, almonds, 100 g raspberries.

– **Snack:** Homemade cottage cheese cream with yogurt, 150 g red currants.

– **Lunch:** Melon and vegetable gazpacho with goat cheese.

– **Snack:** 150 g blueberries.

– **Dinner:** Tuna salad sandwich, pickled cucumber, red onion.

**Day 3**

– **Breakfast:** Mushroom omelet, whole grain bread, cucumber.

– **Snack:** Yogurt, hazelnuts, 150 g frozen peaches.

– **Lunch:** Baked trout with vegetables, parsley pesto, bulgur.

– **Snack:** 200 g cantaloupe.

– **Dinner:** Green bean stew, red lentil patties, dessert: goat cheese, 1 fig.

Fruits are not only delicious but also an important part of a healthy diet. It is worth incorporating them into our diet and considering science-based recommendations to maintain our health.