If you are eating a fruit, that is an excellent snack and meal supplement. Go ahead! The U.S. government (see the USDA plate method) recommends around two fruit servings per day depending on age (1). A serving of whole fruit contains water and all of the fruit’s healthy components, including fiber, vitamins, and minerals, so fruits contribute to a balanced diet. Most fruits lack protein, however, so you would do well to balance this with plenty of protein from other foods. Also, you should be aware that eating a whole fruit is more filling than eating dried, juiced, or processed fruits, and that “full feeling” can help you consume the appropriate amount of calories your body needs in a day, without needing to eat too frequently. Indeed, fruits come in various forms, as summarized below, with different nutrient properties that can impact health. Differentiating fruits in their various forms can make you a savvy and salubrious eater!
Whole fruits may be fresh, frozen, or canned (2). In all three forms, the fruit is almost exactly as it grew and ripened on the tree or bush. Freezing and canning almost always preserves the nutrients and other nutritious components in fruit (1). The frozen, canned, and fresh forms include a fruit’s water and skins, providing a source of fiber and hydration. Fresh, or, raw, is often the most delicious, though sometimes more expensive, so keep in mind frozen or canned may be more affordable and just as nutritious. You are encouraged to eat whole fruits several times each day in either frozen, canned, or fresh forms. What can be more delicious than an apple, orange, banana, peach, mango, and so on, recently harvested and delivered to your local farmer’s market, grocery store, or bodega? As an equally yummy and convenient alternative, frozen and canned fruits are filled with nutrients, too.
Fruits that are turned into juice, which can be very delicious, are not as nutritious as their whole “cousins” (2). When a fruit is converted to juice, some of the fiber is lost (diminished) as skins, membranes, and other components are removed to allow for the “squeeze” of fruit juice. A high-fiber alternative to fruit juice is blended fruit, such as a smoothie, where the fiber is retained and all of the whole fruit is simply turned into a drinkable slurry, or, smoothie.
Dried fruit is convenient: it is easy to pack in lunches and backpacks; it is smaller in size than whole fruit because in the drying process it is shrunk (as water is removed); and it does not bruise or get mushy. When a fruit is dried, its nutrients (sugar and total calories) are condensed into a smaller size, but they are still there (2). If you need the nutrients, you can get them in the dried fruit perhaps more conveniently than in the whole fruit. But, there is a disadvantage: the dried fruits lack water and volume; so you will need to eat much more dried fruit than whole fruit to consume the same amount of volume, which may increase overall energy intake (3); whole fruits make you feel full quicker than do dried fruits, so you can better manage overall energy intake and the sugar content without spikes. Typically, the volume of a food plays a role in how full it makes you. If you eat the same volume of raisins as is represented by grapes, you will consume more sugar and less water with the raisins than with the grapes. The grapes offer better hydration, fewer blood sugar spikes, and a fuller feeling!
Jams and jellies are processed from fruits. They are delicious and can add to a balanced meal, often at breakfast or lunch. Jelly with peanut butter is a classic sandwich for young and old alike. Jam on toast with eggs and potatoes complement a good breakfast. But, often the processing of fruits into jams and jellies includes adding sugars and removing water. So, the processed fruit spread is dense with sugar and is a frown food. Its increased sugar undermines the benefits of the fruit contents. Fruit spreads can be enjoyed in moderation with other healthy foods, to enhance flavor and make a meal enjoyable, but you should be fully aware that you are indulging in a sweet or treat and not significantly contributing to your daily nutrition needs, as you do with fiber and proteins found in smile and half-smile foods.
In summary, according to the US dietary guidelines and other health advisory organizations, eating whole fruits is recommended more often than eating fruit in other forms such as juiced, dried, and used as sweeteners in products such as cereals, energy bars, and breads. Whole fruits contribute to a balanced and enjoyable diet because of their fiber, water, and nutrient properties. However, other forms of fruit such as juices and products with added fruit juices and additional sugars could contribute to intake of added sugars that is higher than recommended. Stick with the smile fruits, that is, whole fruits, and added products with too much added sugar won’t fool you!
References
1. Fruits | MyPlate [Internet]. [cited 2022 Jan 20]. Available from: https://www.myplate.gov/eat-healthy/fruits
2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. :164.
3. Sullivan VK, Na M, Proctor DN, Kris-Etherton PM, Petersen KS. Consumption of Dried Fruits Is Associated with Greater Intakes of Underconsumed Nutrients, Higher Total Energy Intakes, and Better Diet Quality in US Adults: A Cross-Sectional Analysis of the National Health and Nutrition Examination Survey, 2007-2016. J Acad Nutr Diet 2021;121:1258–72.