If you’re one of those who love starting your day with a fruit salad or mixing bananas into your oats, then it might be time to rethink and make different choices. A top diet expert, Nichola Ludlam-Raine, a UK-based dietitian and author of How Not to Eat Ultra-Processed, recently ranked 18 popular fruits based on how healthy they are. She looked at how much fibre, vitamins, and natural sugar each fruit contains, and some of our go-to morning fruits didn’t do too well.
Speaking to The Telegraph, she said, “Fruit has natural sugar like fructose, but it also has fibre, which helps slow down digestion and keeps your blood sugar from spiking.”
She added that while fruit is healthy, people with diabetes or insulin resistance should watch their portion sizes. “Whole fruit is not the same as added sugar and can be part of a healthy diet,” she said.
So, which fruit should you avoid eating every day?
Melon: The worst breakfast fruit
At the very bottom of her list was melon, scoring just 1 out of 5. This includes all types: watermelon, cantaloupe, honeydew, and galia.
Melons are low in calories and have high water content. They do contain vitamin C (and some varieties also have vitamin A), but that’s about it.
“Melon is low in fibre and other nutrients when compared to other fruits,” Ludlam-Raine said. It also has a moderate amount of natural sugar.
Pineapple
Next on the “eat less often” list is pineapple, with a score of 2 out of 5. While it’s tasty and rich in vitamin C, its high sugar and acid levels can harm your gums if eaten regularly.
“Pineapple also has bromelain, an enzyme that may help with digestion and reduce inflammation,” she said. It’s also a good source of manganese, which helps your metabolism and fights free radicals. But it’s still best in moderation.
Bananas and grapes
Bananas and grapes scored 3 out of 5. While bananas are often seen as a healthy breakfast fruit, Ludlam-Raine reminded people that they’re high in sugar. “Some have even called bananas ‘Mars bars in a yellow skin’,” she said.
Still, bananas are a good source of potassium, vitamin B6, and fibre. They provide quick energy and support heart health.
So, what should you eat instead?
The fruits that scored the highest, 5 out of 5, were oranges, kiwis, and berries. These are packed with fibre, antioxidants, and vitamin C, great for boosting your immunity.
Berries, in particular, are known as “superfoods” because they’re rich in nutrients and may help reduce inflammation, which can damage your cells over time.
Fruits that scored 4 out of 5 include apples, pears, mangoes, and grapefruits—all good daily choices.
Earlier this year, Dr Nadeem, a doctor from Wellness Drip, told You Magazine that eating more vitamin C-rich fruits like oranges, kiwis, and strawberries could help reduce how often we get sick.
“Your body can’t store vitamin C, so you need to eat it regularly,” he explained. “If you’re falling sick often or taking time to recover, low vitamin C could be the reason.”
All fruits are better than processed snacks, but some are more nutritious than others. For a healthy breakfast, go for fibre-rich fruits like berries, oranges, and kiwi. Try not to eat too much melon or pineapple every day, they’re better as an occasional treat.
