Cold watermelon straight from the refrigerator, a juicy peach, a bowl of cherries or sweet mango slices — summer fruit is one of the season’s signature pleasures. As temperatures climb, these fruits provide not only refreshing flavor but also fluids, vitamins, minerals and plant compounds that may benefit health.
Still, many people worry that fruit is packed with sugar and does not truly qualify as a healthy snack. It is time to settle the issue once and for all.
Fruit does contain natural sugars, but unlike candy or sweetened drinks, it comes as part of a complete nutritional package that also includes water, dietary fiber, vitamins, minerals and antioxidants. This combination means the sugar in fruit is absorbed more gradually than sugar from foods with little additional nutritional value, while also promoting a feeling of fullness.
For most healthy people, eating two to four servings of fruit a day can fit well into a balanced diet. People with diabetes do not necessarily need to avoid fruit, but the type, quantity and timing should be tailored to their individual needs with the help of a dietitian or other health professional.
Why should you eat summer fruit?
Beyond their sweet, refreshing flavor, summer fruits offer a range of nutritional benefits.
They help replenish fluids: Many summer fruits, including watermelon and melon, contain more than 90% water and can contribute to daily fluid intake while providing refreshment on hot days.
A complete nutritional package
(Photo: Shutterstock)
However, they should not be treated as a substitute for drinking water. Meeting the body’s fluid needs through fruit alone would require eating very large quantities, and unlike water, fruit also contains natural sugars and calories.
During extreme heat, physical activity or dehydration, the body primarily needs adequate fluids and sometimes electrolytes. Fruit can be an excellent addition, but it cannot replace water.
They are rich in vitamins and minerals: Summer fruits provide a variety of essential nutrients.
Mangoes, apricots and orange-fleshed melon are rich in beta carotene, which the body converts into vitamin A, an important nutrient for eye, skin and immune health.
Melon also provides vitamin C, which supports immune function, collagen production and iron absorption.
Melon, apricots and bananas contain potassium, which supports proper muscle and heart function.
They contain antioxidants: The vivid colors of summer fruit are not only visually appealing. They also indicate the presence of active plant compounds.
Watermelon, for example, is rich in lycopene, an antioxidant studied for its potential role in heart health and protection against oxidative damage.
Grapes and cherries contain polyphenols and anthocyanins, which help protect the body’s cells, while mangoes, peaches and nectarines contain carotenoids that support healthy skin and eyes.
A diet rich in these compounds has been linked to better overall health and a reduced risk of chronic disease.
Rich in fluids, but not a substitute for water
(Photo: Shutterstock)
They support digestive health: Most summer fruits contain dietary fiber, which supports proper digestive function, increases satiety and helps regulate blood sugar and cholesterol levels.
For this reason, whole fruit is generally preferable to juice, since much of the fiber is lost during juicing. Smoothies can also result in consuming a larger amount of sugar in a short period.
What about dried fruit?
Dried fruit retains some of the nutrients found in fresh fruit, but the drying process removes most of the water, making the sugar and calories more concentrated.
Some vitamins are also damaged during processing.
Dried fruit can still be included in a balanced diet, but it is best consumed in moderation, with fresh fruit preferred in most cases.
Is it really better not to eat fruit at night?
Contrary to a common myth, there is no evidence that eating fruit in the evening causes weight gain.
Weight gain or loss depends primarily on a person’s overall calorie balance throughout the day. If fruit replaces a snack or sugar-rich dessert in the evening, it can certainly be a good choice.
The bottom line is that there is no need to fear the natural sugar in summer fruit. For most people, fruit can be part of a healthy, balanced diet, especially when eaten whole, in a variety of colors and alongside sources of protein or healthy fat.
That makes it possible to enjoy everything the season has to offer, both in flavor and nutritional value.
Also suitable as a main course
(Photo: Shutterstock)
How can summer fruit be incorporated wisely?
Combining fruit with a source of protein or healthy fat creates a more filling meal or snack and may help blood sugar levels rise more gradually.
Some examples include:
- Plain yogurt with mango and cinnamon
- Cottage cheese with a peach or nectarine
- A plum or nectarine with a handful of almonds or nuts
- Watermelon with reduced-fat Bulgarian cheese
Summer fruit can also be incorporated into meals rather than served only as dessert, adding flavor, color and nutritional value.
Examples include:
- Green salad with nectarines, walnuts and cheese
- Salad with grapes, leafy greens and strips of chicken
- Mango salsa served with fish or chicken
The writer is a clinical dietitian with Leumit Health Services.