A Popular Myth About Fruit Debunked
- 31.08.2026, 12:44
You shouldn't give up bananas and mangoes, even when you're on a diet.
Fruits are often excluded from a weight-loss diet because of their sugar and calorie content. However, bananas, grapes, mangoes, and other sweet fruits do not in and of themselves cause weight gain—overall energy balance plays the decisive role, writes "Kursor".
As noted in the C14 article, whole fruits are fundamentally different from sweets and beverages with added sugar. Along with natural sugars, the body receives water, dietary fiber, vitamins, minerals, and various plant compounds.
Fiber, in particular, promotes satiety and slows down the consumption of large amounts of food in a short period of time. Studies on whole fruit consumption do not show that their presence in the diet alone leads to weight gain. Therefore, there is no reason to avoid them solely for the purpose of weight loss.
Researchers are paying particular attention to the effect of fruits and vegetables on skin condition. In an experiment conducted by the University of St. Andrews involving 35 participants, increasing the amount of fruits and vegetables in their diet over a six-week period was accompanied by changes in skin tone.
One possible explanation was the intake of carotenoids—natural pigments found in many plant-based foods. The participants in the study perceived the resulting skin tone as healthier.
Other scientific studies also point to potential benefits for the skin’s hydration balance. A review of seven clinical studies showed that consuming certain fruits or their extracts was associated with greater skin hydration and reduced moisture loss.
In addition, a review of 83 studies identified a link between high consumption of fruits and vegetables and improvements in several markers of inflammatory processes in the body. However, such results do not mean that individual fruits are capable of treating inflammatory or skin conditions on their own.
The article cites the opinion of the founder of the “Ilma” College of Natural Health Yuval Asherov, who recommends eating fruit on its own and starting the morning with it. However, there is no scientific basis for considering the morning hours the only or most beneficial time to eat fruit.
Fruit can be included in breakfast, eaten as a snack, or consumed with other meals—the timing depends primarily on one’s diet and personal preferences.