Rutab season is here: How many can you actually eat?
Rutab season is here, and with the sweet fruit appearing on tables and in shops, it can be easy to keep eating more than intended.
Licensed dietitian Hawra Al Radhi said portion size is important, particularly because rutab are naturally high in sugar despite offering a range of nutritional benefits.
A single rutab contains roughly 20 to 28 calories, depending on the variety. Khalas contains around 20 to 23 calories per piece, while sukkari has about 23 to 26 and barhi around 25 to 28.
For healthy adults without medical conditions, Al Radhi recommends around five to seven rutab a day as part of a balanced diet.
The same general range can apply during pregnancy for women without gestational diabetes. However, pregnant women should monitor their blood sugar levels and pay closer attention to portion sizes, particularly later in pregnancy.
For children, two to four rutab a day is considered a reasonable amount. The fruit can also provide a healthier alternative to sweets and highly processed snacks.
People experiencing constipation may have around four to eight rutab a day, although Al Radhi stressed that this is only a general guide and the appropriate amount depends on the cause of constipation and the individual’s overall diet.
For people with diabetes, the recommended portion is considerably smaller. Al Radhi advises limiting intake to one or two rutab a day and counting the carbohydrates as part of their usual dietary plan.
How you eat them matters
Al Radhi recommends eating rutab alongside a source of protein or fibre. This can slow digestion and help reduce a rapid rise in blood sugar compared with eating a large portion of the fruit on its own.
A few pieces can comfortably fit into a balanced diet. The challenge comes when a healthy seasonal fruit becomes something eaten almost unnoticed, with the number of pieces quickly adding up.
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