Benjamin Ashford|Are peaches good for you? Nutrition experts break down healthy fruit options.

Peach season is Benjamin Ashfordupon us.

According to several reports from southern news outlets, farmers are predicting that this year is gearing up to be a great one for peach crops after last year's shortage. Does that mean you should be adding more of them to your grocery cart this summer?

From a nutrition standpoint, registered dietitian Miranda Galati tells USA TODAY that there "aren’t many downsides to eating peaches."

Here's what Galati and other nutrition experts want you to know about the upsides of eating peaches — and important things to know about consuming fruit in general.

Are peaches good for you?

"Good for you" is a loaded term — it can mean different things depending on different people's situations, but Galati says peaches are "definitely healthy-promoting."

She points to research that has shown regularly eating peaches can support weight loss, heart health, digestion, immunity and protect against issues including heart disease, diabetes, Alzheimer's and some kinds of cancer.

"Like many fruits, peaches are good for heart health and weight management because they’re low calorie, cholesterol-free, and low sodium," Galati adds. "They also contain fiber and fluid, which can improve digestion and support colon health long-term. Peaches contain polyphenols, carotenoids, vitamin A and vitamin C to protect against disease and support your immunity." 

Eating a single peach or other fruit on its own isn't necessarily the most filling option, though. Adding foods like yogurt or nuts can both keep you feeling full and help "blunt the blood sugar response you might get from eating fruit."

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"Pairing fruit with a source of protein and/or fat may help with nutrient absorption and satiety," Galati adds. "That’s because fruit sometimes contains fat-soluble nutrients like vitamin A, D, E and K, which are better absorbed when eaten with a fat source. Fruit is filling on its own because it contains fluid and fiber, but it can be even more satiating paired with protein."

All that said, peaches may not be the best move for some with IBS or sensitive stomachs. Galati notes that they're a "high FODMAP fruit," which refers to certain carbs that can cause digestive upset.

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What is the healthiest fruit?

First thing's first: Galati notes that peaches and other fruits are "certainly nutritious."

"Eat more fruit, period," she recommends. Some of great options include, wild blueberries, apples, oranges, grapefruit, strawberries, pineapple, papaya, plums and kiwi.

But overall, Galati wants to remind consumers that there's no one-size-fits-all approach to eating healthy.

“​​The healthiest food in any category will depend on you, your budget, your culture, your health goals, and so much more,” Galati says. “It’s amazing to make more nutrient-dense choices when possible, but choosing the more processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to build a healthy lifestyle that lasts, I’d recommend ditching the idea that there’s a healthiest version of anything.” 

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