Let’s Talk About Fruit: What’s Good and What’s Better? with Beth Czerwony, RD

Podcast Transcript

John Horton:

Welcome to the Health Essentials Podcast, where today, we're going to cover the ABCs of fruit, so we're going to chat about apples, bananas, cherries and, well, you get the picture. I'm John Horton, your host, and for today, your produce shopping buddy.

So, here's the thing with fruit. Overall, it's pretty darn good for you. It's packed with all sorts of vitamins and nutrients. A lot of fruit is high in fiber, which is definitely going to help your digestive process, which is fancy talk for pooping better.

Fruit is also low in fat and sodium and it's cholesterol-free, so basically, it's packing a strong nutritional resume. That doesn't mean you can't overdo it when it comes to fruit and have too much of this good thing. Fruit can be very high in sugar content, and too much sugar can be problematic in several ways, plus fruit finds its way to you in different forms such as in juice or dried or in cans, which changes the dynamics a bit when we're talking about those benefits.

So, what's good and what's better? Let's break it down with one of our favorite guests on the podcast, registered dietitian Beth Czerwony. She's among the many experts at Cleveland Clinic who pop into the podcast every week to share health advice that you can trust.

Beth, welcome back to the show. How are you doing?

Beth Czerwony:

I'm doing great. How are you?

John Horton:

Ah, I'm doing fabulous. Obviously, we're here today, we're talking about fruit. I want you to know I've already had three servings today. I had a banana, I had some strawberries, and I had an apple, so I already feel like I'm doing pretty well.

Beth Czerwony:

You are more than halfway there, so well done.

John Horton:

So, I have more work to do?

Beth Czerwony:

Well, you know, we want to have five servings of vegetables and fruits a day. So, you've got your fruit in, and so we'll talk next time maybe about getting in those veggies.

John Horton:

We'll try. I'm a work in progress, as we have talked about may times.

Beth Czerwony:

We all are. It's OK.

John Horton:

Why is fruit such a key part of a good diet?

Beth Czerwony:

Fruit is such an important part because it has so many health benefits. We're talking about having fiber. We're talking about having antioxidants, which when we're looking at a variety of the different colors, they actually have their own antioxidants associated. So, there's specific ones for reds and for purples and for blues.

John Horton:

Wow, I did not realize that. So, we can color code our shopping?

Beth Czerwony:

Yeah. I think it's really important when we're looking at that. I mean, when we talk about tasting and eating that rainbow that's what we're really talking about. We're not just limiting yourself to one color, whether fruits or vegetables, really having that good variety, so that way, it fills in the gaps for everything. You don't have to worry about getting enough if you have that good variety.

John Horton:

Yeah. Yeah. Eating the rainbow, I like that. Reds, what are you going to get?

Beth Czerwony:

You're going to get all different kinds of these antioxidants, these erythromycins, which is a big, long name. But really, what we're finding is that these individual antioxidants really have anti-cancer-causing properties, they decrease inflammation, they decrease free radicals. So, when we're looking at that overall, that should be a reason why you kind of increase the number of fruits in your day for other health benefits as well, not just because they taste good.

John Horton:

So that was the reds. What about blues? I take it that's another big one?

Beth Czerwony:

It's a pretty big one, and they're all pretty much similar. I'd have to sit there and spell it out for you, but yeah, they all have their own individual specific, but don't go to the grocery store and this one has this one and this one. Just kind of get a good variety and have a couple different colors every day.

John Horton:

All right. Get the rainbow.

Beth Czerwony:

That's right.

John Horton:

All right. So, we were talking about sugars in fruit, and obviously, there are some that are really high. I mean, there's a reason why they call fruit “nature's candy” I guess. So, what are the fruits that you're going to pick up that are high in sugar, and you might want to watch how much you put down?

Beth Czerwony:

Yeah. I think that going in, I don't want anyone to fear the sugar that's contained in fruit because it is natural sugar, so the body does process it differently than it would cookies and cakes and pies and that sort of thing. But you're absolutely right, certain fruits, depending on where they're cultivated, where they're grown, are going to have a different sugar content. Typically, tropical fruits, so your bananas, your mangoes, your guavas, those are going to have more sugar per serving than something that would be like a stone fruit, apricots, peaches or even apples and pears.

So really, looking at those and knowing what that will do to your blood sugar, are there any other health conditions that you have, so that way, you can cut down on the portion size, so it doesn't affect you negatively.

John Horton:

Yeah. So, bananas are that high in sugar? Because that is not what I would consider like a sweet fruit.

Beth Czerwony:

Yeah. And depending on how ripe they are going to end up changing how much sugar is in them as well. So, if you don't like them as sweet, you're going to have them more on the green side, because they actually will end up advancing and creating more sugar. That's why it goes from that green, to that yellow, to then the brown spots, because that sugar is actually developing more as it ripens.

So, knowing that, but also knowing the portion size, right? So, if you're getting little, small bananas, of course, that's going to be better for you than if you have this huge, gigantic one, that you would almost have to consider that to be two servings.

John Horton:

Wow. OK. See, that's sneaky sugar because I just do not think of bananas as the sweetest of fruits. Let's talk about, I guess, how you eat it. I think for a lot of people, dried fruit is a big thing. So, when that happens, are there some concerns as far as what you're really getting?

Beth Czerwony:

So, you're getting concentrated sugar. Let's take an example of grapes versus raisins, right? If you have a handful of grapes, 15 grapes, that's going to have more fluid, so it's going to keep you fuller longer and it's going to take you a little bit longer to eat those 15 grapes. Have 15 raisins, you can pop all those in a handful and just take them down, and you can end up eating more because you're not getting that satiety, you're not getting that mouth feel, you're not taking your time.

So, when we're looking at dried fruit, it has its place, but we really need to be mindful because you really can end up overdoing the portion size and getting in extra sugar.

John Horton:

Yeah. So, don't assume that's the same as just eating natural raw fruit?

Beth Czerwony:

Right. Whole fruit is always going to be your best option if you have it.

John Horton:

OK. So many people will grab cans of fruit. They're You can keep them in the cabinet for a long time. What do you need to watch for with that?

Beth Czerwony:

Added sugar is always something that we look for, so when we're looking at canned fruit, whether it's in like the little plastic cups, if it's in a can, look for it in its own juice. If it's in heavy syrup, certainly if you made an error and you bought it, take it home, when you're ready to eat it rinse off the extra syrup. You're going to save some calories that way. But really, look for it in its own juice.

The other thing, too, is if you're looking at frozen fruit, which a lot of times, people will get if they want to make morning smoothies, making sure that it doesn't have any added sugar that's coated in that frozen fruit, that it's just whole, natural fruit and nothing added to it.

John Horton:

I did not realize that they coated some of that frozen fruit with sugar.

Beth Czerwony:

Yeah. It makes it taste better.

John Horton:

Man, and here I think that's the thing, you think you're being healthy with a lot of these things, because oh, it's fruit, but they add all these extra things on the side when you're buying this kind of prepackaged stuff.

Beth Czerwony:

Well, and the thing, too, is when, not that I discourage smoothies and that type of thing, but I think, really looking at how much fruit you're putting in those, because once you start breaking that down and blenderizing it, you're losing the fiber, and that's really what's going to help keep you full and it's going to help stabilize that blood sugar, too, so knowing what form of fruit you're consuming, too, is going to be really important.

John Horton:

Yeah. Yeah. You had mentioned the fruits that were higher in sugar were a lot of the tropical fruits. Would grapes fall in there? I know you mentioned it with raisins, but grapes on their own are pretty sugary, aren't they?

Beth Czerwony:

Grapes can be, but, again, it's all about portion size, so really knowing what that portion is and not eating the whole bag or the whole bunch, but really kind of knowing what that portion size is.

John Horton:

OK. All right. So, if we're talking about fruit, too, in its different forms, let's talk about juice. I think everyone looks at 100 percent fruit juice and you go, wow, this has got to be really healthy for me." Is that good for you?

Beth Czerwony:

Unfortunately, it's not. A lot of times, when looking at sugar, and we can look at actually the same amount of sugar in juice could be equivalent to the same amount that you would have in a soda, right? So, a lot of times, people are saying, I don't drink sugar-laden beverages. I don't have pop, but I drink a couple of glasses of orange juice in the morning, so they're going to be equivalent.

So, when we're looking at those types of things, it can be comparable. Again, you can drink,so if we're thinking about an orange, and again it's going to have your fiber, it's going to take time for you to eat, if you were to squeeze that orange, you're going to get about this much juice, right? So, if you want to actually have a glass, you're thinking probably five or six oranges worth of juice for a glass versus having that piece of whole orange, so the calorie distribution is going to be a lot different.

John Horton:

I guess I never thought about how many oranges I would have to squeeze in to get that one little glass of juice. It kind of puts it in perspective a little bit as to how much you're getting.

Beth Czerwony:

You have never had fresh orange juice on a Christmas morning when everybody is trying to open presents and you're trying to be the good mom making this orange juice, and you're there for 30 minutes with like nothing.

John Horton:

I'm impressed that you're squeezing out orange juice for everybody. That is hardcore.

Beth Czerwony:

Only on Christmas, that day.

John Horton:

All right. Well, Beth, we love your advice so much, so what would be the go-to list of fruits that you would suggest people have?

Beth Czerwony:

I always say shop in season. That will always be across the board because when it's in season, it's going to have the most nutrition. If you have something that's out of season, it's going to be traveling across the country, losing its nutrition as it's sitting there. So, looking at when things are going to be in season so in the summertime, you're looking at berries, you're looking at cherries, you're looking at apricots. In the fall season, we're looking at pumpkin base and we're looking at apples and pears. And then of course, in the cooler months, we're looking at oranges and those types of things. So really looking in the season.

But overall, if you had your choice across anything and you're like, “What is going to be best?” I always go for berries. I think berries are going to be the best choice. They're going to be the lowest in sugar, but they're also going to be the highest in fiber, and those are always two things that I'm looking for when we're looking at fruits because, again, we want to stabilize the blood sugars, we want to keep you fuller longer, and then you're still getting all the benefits of all those antioxidants and those vitamins that you're getting from the fruits.

John Horton:

So, berries, I mean we're talking, I don't know if you rank them or whatever, I think of blueberries, blackberries, raspberries.

Beth Czerwony:

Strawberries, raspberries. Yeah, any of those because, again, the berries are going to be in the outside of the skin, so that's going to give you that fiber. But, again, it's going to be low in sugar, and that's really what we're looking for.

John Horton:

Yeah. Yeah. OK. So, are berries the way to go?

Beth Czerwony:

Berries are the No. 1, and then, like I said, if you go through apples and pears, because they're always available and those are always going to be a good choice because, again, they're going to have the fiber from the skin. Pears have a little bit more fiber in them in the flesh, but they're readily available and they come in nice sizes so you can really portion them out a little bit easier.

John Horton:

It's just handheld. That's always kind of nice, too, fruit comes in its own packaging, so it makes it easy to toss in lunch.

Beth Czerwony:

Absolutely.

John Horton:

I know in some of this, we've talked about concerns with fruit, and I think you mentioned at the start like you don't want to tell people watch out while eating it. You need to be cognizant of how much you're putting in with the sugar, but I'm assuming the bigger problem is that people are not eating enough fruit as opposed to eating too much?

Beth Czerwony:

Yeah. I don't think that there's too many people that come to see us in healthcare to say, I'm overdosing on apples. I think that really knowing that it's all about balance. We do want five servings of fruits and vegetables a day, and we're looking at a half a cup of canned, and a piece of fruit is one. I don't think that it's going to be that difficult.

If you don't like to just eat fruit by itself, adding it to other things can be important. Adding it to smoothies, adding it to cereals, adding it to muffins, there's lots of opportunities to add it to things that you already like to get you to the point that you're getting more fruit into the diet.

John Horton:

Is fruit also, because it is so easy to eat and kind of pack and pop out at different times, is it one of those things you can use to kind of bridge through your day? I know people are prone to snacking and things like that. I take it fruit is the ideal thing to kind of carry you through?

Beth Czerwony:

Yeah. I think fruit is always going to be a really good option because, again, a lot of times, we just need something to kind of carry us over. So, you don't want anything too heavy. You don't want anything with like a lot of salt that's going to make you thirsty. You certainly don't want some sort of junk food because that's going to spike your blood sugar and then, make you crash and then, you'll be hungrier for that next meal.

So fruit is always going to be a good option, and then, certainly, if you have the opportunity to pair it with some sort of protein, so yogurt or peanut butter or cheese, that type of thing, that's going to make it a little bit more of a mixed meal, and it's going to keep you fuller a little bit longer.

John Horton:

Great. Great advice, as always, Beth. Anything that we missed?

Beth Czerwony:

No. I think that it's just important. Again, I'm always about being adventurous. Go to the grocery store, find something new that you've never tried before and try it out and see. You might just like it.

John Horton:

All right. Well, on that note, what would be the one wild fruit, the exotic fruit that nobody really has that you would recommend, like you've got to try this?

Beth Czerwony:

Starfruit.

John Horton:

Starfruit?

Beth Czerwony:

Starfruit.

John Horton:

What is it?

Beth Czerwony:

It's one of the tropical fruits, but it literally looks like some sort of sea anemone. You just cut it on the bias, and it comes out looking like a star. I feel like it's a cross between a strawberry and a kiwi, so it's very sweet. There are no internal seeds. It's great on a charcuterie board, very impressive, but it's something that I think, and the kids will like it because it's fun, you know. It's fun.

But I think that that's one that the kids really, really liked when they were little, and I would make them try a new fruit every week. That was always a winner.

John Horton:

One of the perks of having a mom as a dietitian, or a dietitian as a mom, I guess.

Beth Czerwony:

There are not always some good times.

John Horton:

Well, you've given me something to add to my shopping list, and I appreciate you coming back on the podcast with us.

Beth Czerwony:

So glad to be here.

John Horton:

All right. Until next time, Beth, thank you.

Hopefully what we talked about today will help you the next time you're rolling a cart through the produce aisle. As for me, I have an apple with my name on it in my kitchen. Until next time, be well.

Speaker 3:

Thank you for listening to Health Essentials, brought to you by Cleveland Clinic and Cleveland Clinic Children's. To make sure you never miss an episode, subscribe wherever you get your podcasts, or visit clevelandclinic.org/agpodcast. This podcast is for informational purposes only and is not intended to replace the advice of your own physician.