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Pineapples have exceptional juiciness and a vibrant tropical flavor that balances the tastes of sweet and tart. They are second only to bananas as America’s favorite tropical fruit. Although the season for pineapple runs from March through June, they are available year-round in local markets.
Pineapples are a composite of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an “eye,” the rough spiny marking on the pineapple’s surface. Pineapples have a wide cylindrical shape, a scaly green, brown or yellow skin and a regal crown of spiny, blue-green leaves and fibrous yellow flesh. The area closer to the base of the fruit has more sugar content and therefore a sweeter taste and more tender texture.
As with the majority of fruits, the calories from pineapple come primarily from carbohydrates. One cup of fresh pineapple chunks contains 82 calories and 22 grams of carbohydrates. Of these 22 grams, 16g are in the form of sugar (fructose) and 2g come from fiber. Pineapple is considered to be a medium glycemic index (GI) fruit. It has a glycemic load that’s lower than overripe bananas and watermelon, but higher than low GI fruits like berries, apples, or pears.2
Pineapple is very low in fat with less than half of a gram per 1-cup serving.
Pineapple is not a significant source of protein. It contains less than 1 gram per serving.
Pineapples are an excellent source of vitamin C. One cup offers a full day’s worth. In addition, one serving of pineapple has 181 micrograms of copper. Given that the adequate intake (AI) for copper is 900 micrograms per day, eating pineapple is a great way to work towards reaching the recommendation for this essential mineral.
Pineapple, like other fruits, offers several short-term and long-term health benefits.
Pineapple is known to contain the anti-inflammatory substance bromelain. This enzyme may be helpful when combined with other medications to treat acute sinusitis. It is also sold in supplement form for arthritis, muscle strains, sprains, and other injuries. It is even used as an anti-inflammatory agent in dental surgery and burn treatment in Europe, but not yet in the United States.5
Eating enough fruits and vegetables is a well-established practice for maintaining a healthy weight. Beyond just the weight on the scale, abdominal obesity, or visceral fat, is of particular concern due to its association with heart disease and metabolic syndrome.
Data from the Netherlands Epidemiology of Obesity study show a clear connection between consuming adequate fruits and vegetables and maintaining a healthier level of visceral fat. Furthermore, sweet snacks contribute to abdominal obesity. Pineapple’s sweet taste, combined with its beneficial nutritional profile, makes it a perfect replacement for processed sweets.
Pineapple’s high vitamin C content assists the body in forming collagen. Collagen is a vital contributor to wound healing. Getting enough vitamin C through natural sources like pineapple helps the body repair skin injuries in a timely manner.
Bromelain is often sold as a digestive enzyme aimed at assisting stomach acid in breaking down food. Although this effect isn’t yet fully backed by strong scientific evidence, pineapple can still play a role in promoting healthy digestion a bit further down the digestive tract. Polyphenols from plant-based foods, including pineapple, encourage the proliferation of a diverse gut microbiome. A healthy gut offers a range of immune system benefits and is associated with chronic disease prevention.
Bromelain has also been studied for its effect on stomach and colon cancer. Study results show that bromelain encourages apoptosis, a mechanism of programmed cell death that the body uses as a natural defense against abnormal cells.
Bromelain has also been shown to inhibit cell growth in gastric cancer and colon cancer. Although it’s too early to draw conclusions on bromelain’s full viability for cancer treatment, the preliminary research is promising. Given the beneficial polyphenols and antioxidants present in all fruits and vegetables, including pineapple in your eating plan is a proactive way to eat for cancer prevention.
If you are allergic to a variety of fruit, you may also experience a reaction when consuming pineapple as cross-reactivity in fruit allergies are possible, according to medical experts.
The bromelain in pineapple may not be safe for people taking certain medications. You should speak to your healthcare provider before consuming pineapple if you are on a blood thinner (such as Warfarin) or some sedatives. Some inconclusive data also suggests avoiding pineapple (bromelain) if you are taking amoxicillin or a tetracycline antibiotic.
Fresh pineapples are imported from warm climates and in season during the spring, fall, and winter. Frozen and fresh pineapple are naturally sweet and free of added sugars. Frozen pineapple is perfect for any time of year.
Some brands of canned pineapple can be rich in sugar, especially if it is canned or jarred in syrup. Check the ingredients list to see if sugar is added to the brand that you buy. If so, be sure to drain the liquid and rinse the fruit to reduce excess sugar. The syrup can add anywhere from 5 to 15 grams of sugar (roughly 1 to 4 teaspoons). Opt for pineapple canned or jarred in water or its own juice. The same goes for fruit cups marketed for kids.
Pineapples spoil easily. It is important to use fruit shortly after buying and be careful in your selection process. Choose fruit that is heavy for its size. It should have a strong, sweet aroma and a rich color. Avoid pineapple that smells fermented or sour. Skip fruit that has dried leaves, bruises, darkened areas, or soft spots.
Always wash fresh fruit before cutting. Store in the refrigerator once it’s been cut and consume within three to five days.
Pineapples can be an intimidating fruit to cut, but once you get the hang of it, it shouldn’t be a problem. You can also purchase it presliced fresh or frozen.
Fresh pineapples make an excellent addition to salads. You can also cut the fruit up and add it to low-fat yogurt, cottage or ricotta cheese, or use it in a favorite smoothie recipe. Smoothies are a great way to use frozen pineapple. Pineapples can also be baked, grilled, or incorporated into various soups and stews.
