This is probably the world’s most common health recommendation.

Most people know that fruits are healthy because they are whole,
unprocessed foods.

Many fruits are also very convenient. Some people call them “nature’s fast
food” because they are so easy to carry and prepare.

However, fruits are relatively high in sugar compared to other whole foods.

For this reason, you might wonder whether they are truly healthy after all.
This article sheds some light on the subject.

It’s a myth that fruits are loaded

with unhealthy sugar
A lot of research suggests that excessive intake of added sugar
is harmful (1Trusted Source, 2Trusted Source, 3Trusted Source).

This includes table sugar (sucrose) and high fructose corn syrup, both of
which are about half glucose and half fructose. Fructose, in particular, can
have negative effects on your metabolic health when consumed in large
amounts (1Trusted Source).

Many people now believe that because added sugars can potentially have
negative effects, the same must apply to fruits, which also contain fructose.

However, this is a misconception. Fructose is harmful only in large

amounts, and it’s difficult to get excessive amounts of fructose from fruit.
For most people, the amount of sugar in fruit is safe to eat.

SUMMARY
Evidence suggests that fructose can cause harm when consumed in
excess. However, there is not enough fructose in fruit to cause concern.
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Fruits take time to chew and

digest, which has health benefits
When eating whole fruit, it’s almost impossible to consume enough fructose
to cause harm.

Fruits are loaded with fiber and water and have significant chewing
resistance. For this reason, most fruits take a while to eat and digest,
meaning that the fructose hits your liver slowly.

Fiber doesn’t just slow down your eating. It has many benefits — especially
in the case of soluble fiber, which is found in certain whole foods such as
fruits. Fiber can reduce cholesterol levels and help your body process
sugar, and it may help you feel full (4Trusted Source, 5Trusted Source).

If weight loss is a goal for you, some research also suggests that
consuming more fiber may reduce appetite and promote weight loss
(6Trusted Source, 7Trusted Source).

Fiber-packed foods like fruit are filling. If you’re hungry for a snack, there’s
a good chance you’ll feel satisfied after eating one large Golden Delicious
apple, which contains 2 grams of fiber and 22 grams of sugar, 13 of which
are fructose (8Trusted Source).

Compare that to a 16-ounce (473-mL) can of soda, which contains 0 grams

of fiber and 52 grams of sugar, 30 of which are fructose (9Trusted Source).

Sugary drinks are high in calories but likely to leave you feeling hungry. So
they’re not a good alternative to a whole-food snack (10).
Plus, when fructose hits your liver quickly and in large amounts, it can have
adverse health effects over time. This is what happens when you drink a
soda.

Alternatively, eating a piece of fruit means that fructose hits your liver
slowly and in small amounts. In this case, your body is well adapted to
digest the fructose.

So, while eating large amounts of added sugar can be harmful for most
people, the same does not usually apply to fruit.

SUMMARY

Whole fruits contain fiber and take time to chew and digest. Because of
this, you feel fuller and your body can easily tolerate the small amounts of
fructose.

Fruits contain vitamins,

minerals, and antioxidants
One 2019 meta-analysis found that consuming almonds significantly
reduced total cholesterol levels.

2. Brazil nuts

Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts
available.

They are an excellent source of both protein and carbohydrates, and they

also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc.
Brazil nuts also contain more selenium than many other foods. Selenium is
a vital mineral for maintaining thyroid function, and it is a
great antioxidant for the human body.

These nuts come in a hard shell and are usually available ready to eat,
making them a quick, nutritious snack.

Learn more about Brazil nuts here.

3. Lentils

A lentil is a pulse that features prominently in many food cultures around

the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan,
and Sri Lanka.

Lentils provide good amounts of fiber, magnesium, and potassium.

They tend to require a long cooking time. However, manufacturers can

sprout the seeds, making them a delicious, healthful, ready-to-eat snack.

Adding a container of sprouted lentils to a lunchbox or picnic basket,

perhaps with some chili powder or pepper for flavoring, makes for a
delicious and healthful snack.

Learn more about the health benefits of lentils here.

4. Oatmeal

Interest in oatmeal has increased considerably during the past 20 years

because of its health benefits.

In 1997, the Food and Drug Administration (FDA) agreed that foods with

high levels of rolled oats or oat bran could include data on the label about
their cardiovascular health benefits as part of a low fat diet. This led to a
surge in oatmeal’s popularity.
Research has found that the cereal’s soluble fiber content helps lower
cholesterol levels and reduce cardiovascular risk factors.

Oats contain complex carbohydrates, as well as water-soluble fiber. These

slow down digestion and help stabilize levels of blood glucose. Oatmeal is
also a good source of folate and potassium.

People can make oatmeal from rolled or ground oats. Coarse or steel-cut
oats contain more fiber than instant varieties.

5. Wheat germ