Myth 1: Some Fruits Are Mostly Water
Despite high water content, fruits like watermelon and melon are packed with essential nutrients. According to dietitian-nutritionist Júlia Farré, watermelon, for example, is rich in carotenoids, potassium, and vitamin A, while also being low in calories. The Spanish Nutrition Foundation (FEN) highlights these nutrients, making these fruits valuable components of a balanced diet.
Myth 2: Eating Just a Piece of Fruit for Dinner Is Healthy
While it may seem healthy, relying solely on fruit for dinner can lead to nutritional deficiencies, especially in proteins and fats. Farré warns that this practice can make it challenging to meet daily nutritional requirements and may even result in muscle loss. Nutritionist Robert Duran agrees, noting that while it’s not a significant issue if done occasionally, it shouldn’t be a regular habit.
Myth 3: Fruit Is Unhealthy Due to Its Sugar Content
The sugar in fruit is accompanied by fiber and water, which mitigates its impact compared to free sugars in processed foods. Aitor Sánchez, a dietitian-nutritionist, explains that fruit sugar is digested differently and does not pose the same risks as sugars in ultra-processed foods. While moderation is key, fruit is generally not a food that people overconsume.
Myth 4: Melon at Night Is Indigestible
There is no scientific evidence to support the claim that melon is indigestible at night. Farré suggests that digestion depends on individual tolerance. Duran adds that melon does not cause more indigestion than other fruits, and its sweetness does not correlate with higher calorie content.
Myth 5: Bananas Are Not Compatible with Weight Loss Diets
Bananas are nutritious, high in potassium, and can be included in weight loss diets. Farré recommends one banana a day due to its beneficial nutrients like tryptophan and its relatively low caloric content. Similarly, avocados, though high in healthy fats, can be part of a balanced diet if consumed in moderation.
Myth 6: Eating Fruit for Dessert Makes You Gain Weight
This myth is unfounded. Fruits have the same caloric content regardless of when they are eaten. Durán emphasizes that consuming fruit as a dessert is associated with weight control, providing a satisfying and healthier alternative to sugary desserts.
Myth 7: Juice Is the Same as Fruit
Fruit juice lacks the fiber found in whole fruits, leading to faster sugar absorption and increased insulin production. Food technologist Miguel Ángel Lurueña explains that this can raise the risk of type 2 diabetes. Whole fruits provide more satiety, while juices often result in higher sugar and calorie intake. Duran recommends smoothies over juices, as they retain the fruit pulp and its nutrients.
These insights from Spanish nutritionists highlight the importance of understanding and debunking common fruit myths, promoting healthier dietary choices.
