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You've probably heard the saying, "An apple a day keeps the doctor away." But what about the sugar found in that apple? Is it bad for you?Some claim fruit sugar is just as bad as added sugar, while others tout its health benefits. So, which is it?
Sat Jul 1, 2023
You've probably heard the saying, "An apple a day keeps the doctor away." But what about the sugar found in that apple? Is it bad for you?
It's easy to get confused with all the conflicting information out there about sugars, especially when it comes to fruit. Some claim fruit sugar is just as bad as added sugar, while others tout its health benefits. So, which is it?
Before we dive into the science behind fruit sugar, let's take a moment to appreciate the natural sweetness of fruits. Think about sinking your teeth into a juicy mango or biting into the tarty sweetness of a pineapple. The burst of flavour and sweetness can be almost euphoric--it's no wonder so many of us crave something sweet from time to time!
But with all that talk about cutting out sugar from our diets, it's understandable if you're feeling guilty for indulging in these natural treats. Don't worry, by the end of this article, you'll have a better understanding of how fruit sugar affects your body and whether or not it deserves its reputation as "bad" for you.
Key Takeaways
According to a study published in JAMA Internal Medicine, eating a lot of sugary foods can increase your chances of dying from heart disease, even if you're not overweight. Does this only apply to processed sugars or does it include fruit sugars too?
You know that extracted sweeteners like fructose and high fructose corn syrup are harmful to health, but what about the same fructose found in fruit? This study compared the effect of restricting fructose in its added form and from fruits from versus restricting fructose only in its extracted form while eating fruits. The group that ate fruit did better. The group that ate fruit lost more weight than the group that didn't.
Studies on industrial or extracted fructose was associated with lowering liver function and associated with an increased risk of hypertension. The same effect was not found with eating fruits.
In fact eating fruits have shown to help prevent, treat and potentially reverse lifestyle diseases and are a recommended part of a healthy and balanced diet.
You may think that all sugars are created equal, but when it comes to fruit sugar versus added sugars, your body can easily distinguish the sweet juicy goodness of fresh fruit from the processed and artificial sweetness of a candy bar. The difference lies in the type of sugar that is present.
Consuming added sugar have been associated with an increased risk of diabetes, heart disease, high blood pressure, and other chronic illnesses.
What happens to your body when you drink a can of soda or eat something with added sugar?
But does the same thing happen when you eat fruits? Since fruits also have sugar?
When you eat fruit, you don't immediately have a blood sugar spike, this is because the fiber in the fruit allows the sugar to be absorbed slowly. This prevents the cascade of events that follow when you eat plain sugar.
Further, eating fruits gives you an antioxidant boost greatly benefitting your body.
Quoting from the Harvard Health Letter, Dr.Michael Greger reassures, “The nutritional problems of fructose and sugar come when they are added to foods. Fruit, on the other hand, is beneficial in almost any amount.”
Get ready to savour the sweet taste of nature's candy because incorporating a variety of colourful fruits into your diet can bring many health benefits.
Incorporating fruit into your daily meals and snacks is an easy way to improve your nutrition while satisfying your sweet tooth.
When choosing fruits, aim for a variety of colours, such as blueberries, strawberries, mangoes, kiwis, oranges or bananas, since each colour represents different nutrients that benefit our bodies differently. With so many delicious options available year-round it's easy to make eating fruit part of your daily routine!
Incorporating a variety of colourful fruits into your daily meals can play an important role in maintaining a balanced diet, as studies have shown that individuals who consume more fruits are less likely to develop chronic diseases.
Fruits not only provide essential nutrients like vitamins and minerals but also contain fiber that aids in digestion and helps you feel full for longer periods. When it comes to sugar content, the natural sugars found in fruit are not harmful.
Here's why:
So, if you're concerned about consuming too much sugar from fruit, there's no need to worry as long as you prioritize whole fruits over processed options and incorporate them into an overall healthy diet.
A healthy diet means consuming a variety of fruits, vegetables, legumes, nuts and seeds, while avoiding
Various studies indicate that the Whole Food Plant-Based (WFPB) diet play a valuable role in preventing and managing obesity, type 2 diabetes and cardiovascular disease, and in reducing overall and cardiovascular mortality.
Studies have also shown that starting your meal with fruits is beneficial for you. It gives you an antioxidant boost and helps you eat an overall healthier meal. You can read more about what the best time to have fruits in this detailed blog "Fruits before food or after food"
While reaping these health benefits, you won't have to compromise on taste either. Apart from eating more fruits, you can also make your own home-made date syrup to add more sweetness to the dishes you make.
Looking for an easy way to incorporate more fruits in your diet? Try the Chia Breakfast Jars from SampoornaAhara.com it's made with fresh fruits and nuts, doubles up as dessert while being dairy-free and sugar-free.
Myths and misconceptions surrounding the role of natural sugars in fruit can lead to confusion about their impact on our health.
Unlike processed sugars, fruit contains fibre which slows down the absorption of sugars into your bloodstream. This means that consuming fruits do not spike blood sugar levels like other sugary foods.
Another myth is that eating too much fruit increases your overall sugar intake, leading to chronic diseases like diabetes and obesity. However, studies have shown that people who eat more fruits and vegetables have a lower risk of developing these conditions. In fact, the World Health Organization recommends consuming at least 400 grams (about five servings) of fruits and vegetables per day as part of a healthy diet.
By debunking these myths about fruit sugar, we can better understand its role in maintaining good health. But what about the difference between consuming whole fruits versus drinking fruit juices or smoothies? Let's explore this further in the next section.
When it comes to getting the most out of your fruits, choosing whole fruits or smoothies over fruit juices can provide more fiber and nutrients for your body.
However, it's important to be mindful of any additional ingredients added to smoothies such as syrups or sweeteners which can increase the overall sugar content and are best avoided. If you'd like to make your smoothies sweeter, opt for unfiltered dates syrup and other dry fruits
Incorporating more whole fruits and smoothies into your diet is an easy way to consume essential vitamins and minerals while also increasing your intake of fibre.
By choosing these options over fruit juices, you can satisfy your sweet tooth without consuming excessive amounts of fruit sugar. In the next section, we will explore different ways in which you can incorporate these healthy options into your lifestyle.
One easy way to add more nutrition to your diet is by incorporating delicious and healthy fruit options into your daily routine. Eating fruits not only provides you with essential vitamins and minerals but also helps in maintaining a balanced diet. Here are four reasons why you should make fruits a regular part of your meals:
1. Boosts immunity: Fruits are packed with antioxidants, which help in fighting off germs and bacteria that can cause illness. By including fruits like oranges, kiwis, strawberries, and blueberries in your diet, you can keep yourself healthy and prevent diseases.
2. Aids weight loss: Fruits are low in calories but high in fiber content, making them an excellent option for those trying to lose weight. They also provide the necessary energy required for physical activities while keeping you full for longer durations.
3. Lowers disease risk: Research has shown that consuming fruits regularly can significantly lower the risk of chronic diseases like heart disease, stroke, diabetes, and certain types of cancer.
4. Versatile options: You can incorporate fruits into your diet in various ways- eat them whole as snacks or blend them into smoothies or juices- making it easy to include them in any mealtime.
Eating fruits with high sugar content has not been associated with diabetes. In fact eating whole fruits is recommended to lower your risk of metabolic syndrome and even potentially reverse diabetes
If you're trying to lose weight, it's better to consume whole fruits rather than fruit juices. Whole fruits are more filling and provide fiber, which can aid in weight loss. Juice is often high in sugar and lacks the beneficial fiber found in whole fruit.
The sugar in fruits is different from added sugars. It comes with fiber and nutrients that aid digestion, lower inflammation, and support overall health. It does not have the negative effects on the body as added sugars. In fact, it has shown to be beneficial for health. Eating whole fruits is an essential part of a balanced diet.
To promote overall health, aim for 5 servings of fruit per day. Fruit provides essential nutrients and fibre, along with natural sugars.
Studies have revealed that compared with people who said they ate just two servings of fruits or vegetables each day, people who ate five servings per day had
A study found that even eating up to 22 servings of fruit was not linked with any negative health outcomes. So enjoy you fruits as a part of a wholesome and balanced whole food plant-based diet.
Congratulations! You now know that fruit sugar is not bad for you. In fact, it can be a healthy and delicious addition to your diet.
Opt for whole fruits and smoothies with fibre instead of fruit juices or smoothies with added sugars, you can enjoy the many benefits that fruit has to offer.
Did you know that according to studies, people who eat more fruit have a lower risk of developing chronic diseases such as heart disease and diabetes? So go ahead and indulge in some juicy strawberries or crisp apples your body will thank you.
Remember, when it comes to sugar, not all sources are created equal. By choosing natural sugars like those found in fruits, you can satisfy your sweet tooth while also nourishing your body with essential vitamins, minerals, and fibre.
So next time someone tells you to avoid fruit because of its sugar content, feel confident in knowing that it's perfectly okay and even beneficial to enjoy this tasty treat as part of a balanced diet.
Congratulations! Now, you have empowered yourself with the knowledge of what to eat and what not to eat to satisfy your sweet cravings.
Looking to eat healthy? We can help.
{{Shyamala Suresh}}
Co-founder SampoornaAhara.com and NutritionScience.in