15

votes

Fruit, which is best and worst?

Answered on August 19, 2014
Created August 22, 2011 at 7:56 PM

I've seen quite a few posts here about fruit here, but none truly dedicated to the topic of which fruits have the best and worst nutritional profile. Taking everything into consideration such as vitamin, mineral, fiber content as well as glucose, sucrose and fructose ratios what fruits are the most and least beneficial?

Please don't make this about whether or not to consume fruits, there are plenty of threads on that. I just want a thorough list of what people think about all the fruits available to us and why.

Thanks

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 03, 2012
at 03:34 AM

i know this is an old post, but on the fig thing. according to nutriondata raw figs (as shown in the picture in Mark's post) have about 3x more sugar for same weight as strawberries. the dried figs have higher sugar per weight

23f79c5241be763ac583fc68d58ee02c

(250)

on February 02, 2012
at 10:01 PM

Isn't grapefruit also highly estrogenic?

40449b985898b088a64660b40f329f0f

(951)

on August 23, 2011
at 03:16 PM

I could NEVER do it. I's just be a nervous wreck!

47a42b6be94caf700fce9509e38bb6a4

(9647)

on August 23, 2011
at 07:07 AM

Alright, geez, I'll write him an email. I've been drinking a little bit tonight though so I hope I remember tomorrow.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 23, 2011
at 03:43 AM

Travis wow I missed that. He must have been having an off day the day he wrote this one.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 23, 2011
at 03:42 AM

What a civilized idea Paul. Or we can sit here and call him lame, lol. I bet an email would get through. He seems pretty accessible. Now who's gonna be the one to tell him?

47a42b6be94caf700fce9509e38bb6a4

(9647)

on August 22, 2011
at 10:57 PM

Well if you're going to say red bell pepper you may as well say avocado ...

47a42b6be94caf700fce9509e38bb6a4

(9647)

on August 22, 2011
at 10:55 PM

We could tell Mark of any inaccuracies that are in his post. We're all in it together. Not sure though if an email would get through to him/his staff.

67460907f9d818f56e1ef4c846317386

(504)

on August 22, 2011
at 10:54 PM

I think it is just the fact he is adding fact which as an extremely low glycemic load as opposed to actually changing the glycemic load of the apple (as cooking it without butter probably wouldn't help).

40449b985898b088a64660b40f329f0f

(951)

on August 22, 2011
at 10:46 PM

That's interesting. What about that process blunts the glycemic load? I didn't even know that you could do that, and it sounds delicious!

40449b985898b088a64660b40f329f0f

(951)

on August 22, 2011
at 10:45 PM

Everyone can be wrong, Shari. Even the "gurus."

Medium avatar

(39821)

on August 22, 2011
at 09:47 PM

He's also wrong about figs having the same amount of sugar as strawberries...they have about 8x as much.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 22, 2011
at 09:41 PM

Great article but Mark is wrong about melons (yikes can I utter those words?) If you look at GL they are fabulous. Melons are standard fare on most LC diets for those choosing to include fruit.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on August 22, 2011
at 08:56 PM

Mark's article spoke for me--I eat lots of berries and grapefruit.

Ec7cb2a7a68655954a01f03e95be1383

(1453)

on August 22, 2011
at 08:00 PM

interesting question. +1

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11 Answers

7
8949bf87b0e0aefcad10f29975e4fa2b

(8989)

on August 23, 2011
at 05:12 AM

Avocado wins hands down. Lots of taste, creamy texture, good nutrients. I always feel better after having eaten an avocado.

6
40449b985898b088a64660b40f329f0f

(951)

on August 22, 2011
at 08:53 PM

Refer to Mark Sisson's article, "The Best Low-Carb Fruits (and the Worst)"

http://www.marksdailyapple.com/best-and-worst-fruits/

This article has some good information regarding different fruits' sugar content and nutritional value.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on August 22, 2011
at 08:56 PM

Mark's article spoke for me--I eat lots of berries and grapefruit.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 23, 2011
at 03:43 AM

Travis wow I missed that. He must have been having an off day the day he wrote this one.

40449b985898b088a64660b40f329f0f

(951)

on August 23, 2011
at 03:16 PM

I could NEVER do it. I's just be a nervous wreck!

40449b985898b088a64660b40f329f0f

(951)

on August 22, 2011
at 10:45 PM

Everyone can be wrong, Shari. Even the "gurus."

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 23, 2011
at 03:42 AM

What a civilized idea Paul. Or we can sit here and call him lame, lol. I bet an email would get through. He seems pretty accessible. Now who's gonna be the one to tell him?

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 22, 2011
at 09:41 PM

Great article but Mark is wrong about melons (yikes can I utter those words?) If you look at GL they are fabulous. Melons are standard fare on most LC diets for those choosing to include fruit.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on August 22, 2011
at 10:55 PM

We could tell Mark of any inaccuracies that are in his post. We're all in it together. Not sure though if an email would get through to him/his staff.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on August 23, 2011
at 07:07 AM

Alright, geez, I'll write him an email. I've been drinking a little bit tonight though so I hope I remember tomorrow.

Medium avatar

(39821)

on August 22, 2011
at 09:47 PM

He's also wrong about figs having the same amount of sugar as strawberries...they have about 8x as much.

23f79c5241be763ac583fc68d58ee02c

(250)

on February 02, 2012
at 10:01 PM

Isn't grapefruit also highly estrogenic?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 03, 2012
at 03:34 AM

i know this is an old post, but on the fig thing. according to nutriondata raw figs (as shown in the picture in Mark's post) have about 3x more sugar for same weight as strawberries. the dried figs have higher sugar per weight

6
C56baa1b4f39839c018180bf63226f7d

on August 22, 2011
at 08:21 PM

I can't speak for the worst, but I have heard plenty of consensus that berries (e.g. blueberries, raspberries, and blackberries) are the best. They have low sugar content, some of the highest fiber per unit volume of any fruits (7.6g/1cup fresh for black/rasp, though blueberries are average in fiber), and are a primary source of vitamins E and K. If I buy fruit just to eat, not to put in iced tea or holiday pies, it's always berries.

5
408fc46e6266016c6a410b2b63509244

on August 22, 2011
at 08:52 PM

I agree with the berry comment. I also eat a lot of bananas because they have more glucose than fructose. I know a lot of people are not into them because of the high carb content. However, I include a moderate amount of carbs in my diet.

3
Medium avatar

on August 22, 2011
at 09:28 PM

I usually go for the best vitamin C: fructose ratio, which would be red bell peppers followed by strawberries.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on August 22, 2011
at 10:57 PM

Well if you're going to say red bell pepper you may as well say avocado ...

2
91219405abedbfd400ce00dea242a00f

(1044)

on August 22, 2011
at 10:22 PM

Berries are amazing; seriously a paleo gift. I love being able to eat strawberries smothered in coconut cream and feel good about it.

Other than that, I'll have an odd apple once in a while. Though, I'll peel it, chop it up, sprinkle it with cinnamon and saute it in a slab of kerrygold butter to blunt the glycemic load. Delicious.

40449b985898b088a64660b40f329f0f

(951)

on August 22, 2011
at 10:46 PM

That's interesting. What about that process blunts the glycemic load? I didn't even know that you could do that, and it sounds delicious!

67460907f9d818f56e1ef4c846317386

(504)

on August 22, 2011
at 10:54 PM

I think it is just the fact he is adding fact which as an extremely low glycemic load as opposed to actually changing the glycemic load of the apple (as cooking it without butter probably wouldn't help).

2
Af9537cfa50562b67979624e9007e12a

(1334)

on August 22, 2011
at 09:44 PM

the Glycemic index gives you a good clue as far as insulin impact, watermelon and cantalope are about the worst. Aside from that, I would stick with the berries as Sisson outlines.

2
Ccdf3fbcaec76e025ff94d03cc4daf9a

on August 22, 2011
at 09:00 PM

I know that pineapples, mangos and bananas have more sugar than most fruits...unfortunately these are my favorites. And they are the cheapest, which for a paleo on a budget like me is important.
I eat these fruits at least once a day, but I'm also training for a half-ironman. So I guess that's how I justify it :)

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on August 23, 2011
at 02:47 AM

Berries for sure.

0
8b982d4beccca9fcb85affe8d4bd4ff2

(1585)

on August 22, 2011
at 08:51 PM

Berries are best, then I would say pitted fruits like peaches.

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