Dietician reveals the fruit you should NEVER eat for breakfast

A food expert has ranked Britons’ favourite fruits based upon their nutritional value—and the ones you’d typically have for breakfast haven’t fared too strongly. 

Nichola Ludlam-Raine, a registered dietitian and the author of How Not to Eat Ultra-Processed, was asked to assess eighteen of Britain’s best-loved fruits—from grapes to oranges, strawberries to pineapple—and give them a nutritional value out of five.

Ms Ludlam-Raine made her ratings based on what vitamins and minerals each fruit naturally contains, how much fibre it has, and its natural sugar levels. 

Speaking to The Telegraph, she said: ‘Fruit does contain carbohydrates, mainly in the form of natural sugars like fructose, along with fibre.

‘The fibre slows down digestion and helps prevent spikes in blood sugar,” she explains.

‘However, people with diabetes or insulin resistance may need to be mindful of portion sizes [eating a handful or 80g as a serving].

‘Whole fruit is not the same as added sugar and is a healthy part of a balanced diet.’

Ms Ludlam-Raine then shared the best fruits to enjoy regularly, and named the ones which should be seen more as a treat due to their high sugar content, rather than a daily staple. 

 And it’s bad news for people who like to start their day with a platter of tropical fruit, or enjoy a pot of supermarket fruit salad stirred in to their yogurt, or mix chopped banana in to their porridge. 

Coming in last with a score of just 1 out of 5 was melon, with all varieties— watermelon, cantaloupe, honeydew and galia—languishing at the bottom of the list. 

Melons are mostly made up of water, are packed with vitamin C, and in some varieties, vitamin A. 

However, they are as low in calories as they are in overall nutritional value.

Ms Ludlam-Raine said: ‘Melon is low in fibre and overall nutrients compared with other fruits’, adding that they contain a ‘moderate amount of natural sugar’. 

Second from bottom on the list was pineapple, which scored 2 out of 5. 

This was because it is high in natural sugars, and it’s acidic juices can cause irritation to gums. 

‘Pineapple is rich in vitamin C and contains bromelain, an enzyme that may aid digestion and reduce inflammation,’ Ms Ludlam-Raine explained, adding that the spiky yellow fruit is also rich in manganese, ‘which supports metabolism and antioxidant function.’ 

Scoring 3 out of 5, and tying with grapes, were bananas, a go-to breakfast choice of millions of people across the world. 

Ms Ludlam-Raine said the fruits, which are so rich in natural sugar they were once described as ‘Mars bars in yellow skin’ do still have lots of health benefits, however. 

She said: ‘They are a good source of potassium, vitamin B6 and fibre…quick energy and support heart health.’ 

So what fruits should you be piling high on your plate? 

The dietician placed oranges, kiwis and berries at the top of her list, giving the colourful, anti-oxidant rich choices 5 out of 5. 

In the middle, with 4 out of 5 stars, were pears, apples, grapefruits and mangoes.

Berries have long been heralded as a super food.

All berries are regarded as nutritional powerhouses, packed with vitamins, minerals, antioxidants, and fibre.

They have been linked to lower levels of inflammation, which can lead to expansive cell and tissue damage.

Earlier this year,  Dr Nadeem—a healthcare professional at Wellness Drip—told You Magazine that by upping our intake of three vitamin C rich foods, we could cut the amount of sick days we take per year in half.

These are oranges, kiwis and strawberries, which were all hovering around the top of Ms Ludlam-Raine’s chart. 

‘Your body can’t store vitamin C, which is vital for fighting illness,’ Dr Nadeem explained. ‘So it needs a steady supply through your diet. 

‘If you’re regularly run down, frequently catching colds, or taking longer to recover, a deficiency is often part of the picture.’