I am often asked, “which fruits are bad?” I hate that mainstream media has Americans so confused to think that there are actually bad fruits and vegetables. All fruits are good for you. All fruits offer vitamins, minerals, and fiber. If I had to choose the very healthiest fruit, I would probably go with berries (raspberries, blueberries, strawberries). However, you do not need to eat berries every day. Eat berries when they are in season (the summer time in California) eat apples when they are in season (fall). Here is a list of a few fruits and veggies which have a bad reputation but are really quite healthy!
1. Carrots. My clients like to tell me they avoid carrots because they are “high sugar.” This is 100% not true. One large carrot has 3 grams of sugar and only 30 calories. You would have to eat 10 large carrots to equal the amount of sugar that is in one glass of orange juice. So go ahead and put some carrots on your salad, eat them with hummus, or roast them with some other root veggies!
2.White Potatoes. Ok, so white potatoes are not kale. But they do offer some important nutrients. Did you know that one medium size potato has more potassium than a banana? Potassium is beneficial in helping lower blood pressure and of course, as we all know, it can help with exercise induced cramps. Potatoes are also a good source of fiber if you eat the skin. Eat the skin, it’s good! The problem with potatoes is mainly that they are the number one consumed vegetable in America because they are eaten in the form of french fries. Yes, this is a problem. Baked potato with veggies and a little cheese- good. French fry- bad.
3. Bananas. What is not to love about a banana. It comes in its own natural wrapper! Making it portable and practical. Yes, bananas might be considered “high sugar.” But I can’t really think of a fruit that isn’t high in sugar, as all fruits are full of fructose. Fructose means fruit sugar. One medium banana has 100 calories and 15 grams of sugar. That still pales in comparison to our friend orange juice with 30 grams of sugar. I’m not hating on orange juice, I’m just saying eat your fruits first!
4. Frozen Fruits and Vegetables. Fresh is best, but frozen is a very close second! Vegetables and fruits are typically frozen right after being harvested which means they retain their nutrients. Sometimes, it can even allow the fruit to vine ripen for longer because the producers won’t have to worry about the fruit rotting or becoming damaged during transportation to the market. Frozen is also economical and can help you cut back on food waste. If you only go the grocery store once a week, eat fresh at the beginning of the week and have some frozen green beans and fruit smoothie at the end of the week! With frozen just make sure to check for added sugar or sodium. Look at the ingredient list, ideally you want it to have just one ingredient- the fruit or veggie you are buying and that’s it.
In a nut shell, if you are eating a fruit or vegetable, you are doing a good job! Try to get at least 2 cups of fruit and 3 cups of vegetables in your diet every day! If you exercise a lot or are very tall/big then you need even more!