Summer is indeed a time of celebration for fruit lovers! Many people consider summer fruits to be synonymous to summer itself! As the temperature rises, we have a wide selection of fresh summer fruits to choose from. From cherries to watermelon, plums and apricots, passion fruit and berries, it’s really difficult to choose which one is our favorite.

Summer fruit can make great contribution to our intake of vitamins, fiber and phytonutrient intake. For example, watermelon is rich in lycopene, a powerful phytonutrient that gives it its intense red colour and is known for its powerful antioxidant power and berries are rich in ellagic acid and anthocyanins, which have powerful anticancer properties.

While summer fruits contribute to our antioxidant and anti-ageing protection, eating a large number of fruit can lead to the opposite effects.  

Fruits contain simple carbohydrates which are absorbed directly in the blood and so should not be eaten in large amounts as they lead to a sharp rise in blood sugar and blood insulin levels. Increased blood sugar and insulin levels lead to weight gain, insulin resistance, metabolic syndrome and type II diabetes.

Ideally we should be having about 2-3 portions of fruit per day, ideally spread throughout the day and much more vegetables, about 3-7 portions a day. Vegetables have very small amounts of carbohydrates and contribute to a better balance in blood sugar levels.

What is a portion of summer fruit?

A portion of summer fruit is the amount of each fruit that contains 15 grams of carbohydrates.

1 portion =

12 cherries

½ slice of watermelon = 3 pieces

1 thin slice of melon

2 plums

1 peach

1 nectarine

100 gr. raspberries