Flourish with Food:  The Sensational Season of Fruit

Calling all fruit lovers – summer is the season to enjoy the freshest fruits out there. While some traditional summer fruits are imported year-round, nothing compares to the flavor and variety that summer brings.

Think about it: stone fruits, apricots, mangos, papaya, cherries, plums, pineapple, watermelon, honeydew melon, cantaloupe - and yep, even tomatoes (they’re technically a fruit).  Summer is undoubtedly tomato season too.

Why do some people avoid fruit?  Some experience digestive problems (food intolerances) or allergic reactions with certain fruits. Those on a keto diet avoid fruit because of its carbs.  When carb counting, diabetics keep an eye on fruit portions when meal planning.

Others, though, simply worry about its sugar content.  Let’s talk about mother nature’s (natural) sugar and added sugar.  A big difference.

Whole fruits come with natural sugar, along with fiber. Fiber slows down how fast the sugar is absorbed into the bloodstream, especially when fruit is eaten with other foods.

Whole fruits are also packaged with healthful vitamins, minerals, antioxidants, plant nutrients (phytochemicals) and hydrating water. Most fruits are considered prebiotics since the fibers and natural sugars feed beneficial gut bacteria. Did you know about 70% of immune cells reside in the gut?

Refined added sugars come with calories and not much else. The types of sugar added to processed foods include high fructose corn syrup, white sugar, brown sugar, corn syrup, and fructose.  A high intake of added sugars has been linked with numerous chronic health issues.

Some added sugars occur naturally in nature, such as maple syrup, agave and honey.  However, when added to a processed food to enhance shelf life, flavor and texture, they’re considered “added sugar”.

How much fruit should you eat?  Goal is at least 2 fruit servings daily.  A serving is a cup.  For whole fruit, a serving is about the size of a tennis ball. A big Honeycrisp apple could be more like 1-1/2 servings. Two cups watermelon go down easy.

For tips on how to pick, store and cook summer fruits: https://www.allrecipes.com/article/summer-fruits

Bottomline: Indulge in summer’s delicious and refreshing fruits while they’re in season!