Are some fruits better than others? Here's what you need to know

Fruits are loved by many and are even suggested by doctors to be included in your diet. While we may have our likes and dislikes about specific fruits, it would be a good option to check the nutritional as well as other factors to understand their impact on our metabolic health. 

As an excellent source of vitamins, minerals, fibre, fruits can also provide us with essential antioxidants. Various fruits provide us with various health benefits. However, are there fruits that are better than the rest? Can all fruits be consumed in similar quantities? 

"Fruits are healthy. They are high in fiber, vitamins, minerals, and antioxidants. They contain natural sugars (mostly fructose and glucose), which are metabolised differently from refined sugars. The fiber slows down sugar absorption, making whole fruits far better than fruit juices or processed sweets," says Dr Sudhir Kumar, a Hyderabad-based doctor in a post on X (formerly Twitter).

However, he warns that a high intake of fructose (even from fruits) can lead to insulin resistance, fatty liver, increased triglycerides and weight gain in some people. 

Fruits with a lower glycemic index (GI) and those that contain good amounts of fibre as well as antioxidants are the most preferred. 

What is glycemic index?

Harvard Medical School defines glycemic index as the value assigned to foods based on how quickly and how high those foods cause increases in blood glucose levels.

Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly.

Dr Sudhir lists the following fruits on the lower glycemic index (GI) side. 

- Berries (Strawberries, Blueberries, Raspberries, Blackberries)

- Apples

- Pears

- Cherries (Fresh, unsweetened)

- Peaches

- Plums

- Kiwi

- Oranges

There are fruits with higher sugar content as well. The following fruits are suggested by the doctor to be consumed in smaller amounts. However, these fruits are not 'bad', but are higher in sugar when compared to other fruits. 

- Bananas

- Mangoes

- Grapes

- Pineapple

- Watermelon

- Dried fruits (like raisins or dates)

- Fruit juices (even 100% juice)

- Sugarcane

The type of fruits, as well as the amount of fruits that can be consumed, depends on multiple factors, including any illness, body weight, physical activity, availability, etc.).

For more information, discuss with a physician and nutritionist for individual opinion. 

Health