Fruits: The good and ugly

Everything in this world has its good and bad sides, even fruits. So, choose wisely.

What we mean is that every fruit has its own distinct nutrient content. Some contain higher sugar content which is recommended to be consumed less frequently by diabetic people, while some contain high levels of phytochemicals which benefits everyone in terms of health. On that account, choose your everyday fruits wisely or consume a variety of fruits to balance off the negative sides. 

As Malaysians, we are blessed by a variety of fruits that are grown on our very own soil. Fruits are a staple that we even have our unique style of eating fruits. For example, apart from eating fruit fresh, we deep fry fruits with batter or turn them into pickles! Yes, the banana and cempedak fritters for instance! 

Let’s admit it, we’re all guilty of indulging in these fruity snacks! However, as much as many of them contain fresh fruits, it may not necessarily be the healthiest option. Here, you can discover some incredible facts behind some common fruits that we eat! 

Durian

If you are working towards the waistline of your dreams, then the durian should not be your choice of fruit. Did you know that 600 grammes of durian has 885 calories? That’s already over 50 percent of your daily calorie intake!

On the other hand, this golden creamy fruit could serve as an instant energiser to reduce fatigue as it has a high carbohydrate content and potassium. Additionally, it has high dietary fibre and is believed to improve digestion

Watermelon 

Watermelon is generally low in calories as it contains mostly water (91 percent) and carbs (7.5 percent). You can hardly obtain protein and fat from a watermelon. This juicy red fruit has been proven to have the ability to rehydrate your body. Not only that, watermelon is rich in antioxidants which can improve heart health. However, you may want to take note of the high glycemic index (72-80) of the watermelon.

Mango

One cup of sliced mango has around 100 calories, 25 grammes of carbs and close to no fat.

Mango is popular for its high vitamins, minerals and antioxidants that may help to prevent diseases and ageing. Another perk is, eating mango can help with losing weight! That’s because it is loaded with fiber and this boosts your digestive system.

Banana

One serving of banana has about 110 calories, 30 grammes of carbs and one gramme of protein. Bananas are an excellent source of potassium. One medium-sized banana gives you 422 milligramme of potassium. Potassium is an important mineral that helps your muscle to contract and relax. Not only that, it also keeps your heart beating regularly and can improve blood pressure by reducing the effect of sodium.

Papaya

One medium-sized papaya contributes to about 120 calories, 30 grammes of carbs including five grammes of fiber and two grammes of protein. Papayas are also a good source of antioxidants like vitamin A and vitamin C. These powerful antioxidants help to protect your blood vessels from hardening and are also proven to improve eye health.

Fruits are a natural source of nutrients and is an important part of a balanced diet. Though, it is vital that you know every fruit that you eat. Eating too much of fruits could do more harm than good, especially if you’re watching your blood sugar levels.

TIPS:

The Malaysia Dietary Guidelines recommends that we eat at least 2 servings of fruits everyday. Below gives you an idea of how one serving looks like: 

  • Guava, ½ fruit 
  • Banana (medium), 1 fruit 
  • Apple, 1 whole 
  • Papaya, 1 slice 
  • Watermelon, 1 slice

Source: Medical News Today, Healthline, Live Strong