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
- Natural sugars in fruits, accompanied by fibre, vitamins, minerals, and antioxidants, are not bad for health and provide numerous health benefits.
- Added sugars, on the other hand, provide empty calories with no nutritional value and can lead to weight gain, diabetes, heart disease, and other chronic illnesses.
- Incorporating whole fruits and smoothies into the diet is an easy way to consume essential vitamins and minerals while also increasing fibre intake.
If Sugar is Unhealthy for you- How about Fruit Sugar?
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.
Differentiating Between Natural and Added Sugars
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.
- Natural sugars found in fruits are accompanied by fibre, vitamins, minerals, and antioxidants that work together to nourish your body.
- On the other hand, added sugars provide empty or one may even call it harmful calories with no nutritional value.
- Fruit sugar refers to natural sugars in fruits such as fructose and glucose. These sugars are not harmful because they come with essential nutrients that support your overall health and have fiber which slows down absorption
- On the other hand, added sugars refer to any form of sweeteners added to food or drinks during processing or preparation. Examples include high fructose corn syrup, table sugar, honey, and maple syrup.
Consuming added sugar have been associated with an increased risk of diabetes, heart disease, high blood pressure, and other chronic illnesses.
How Sugar Affects Your Body
What happens to your body when you drink a can of soda or eat something with added sugar?
- The first thing that happens is that you get a huge spike in your blood sugar as it enters your blood stream
- In response, your body goes on an overdrive and releases a lot of insulin and sends it into an overdrive
- In a couple of hours, your blood sugar drops lower that where it was before you had the sugary food making you relatively hypoglycemic
- To cope with the low blood sugar, your body dumps fat into your blood stream, which is what happens when you're starving
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.”
The Benefits of Eating Fruit
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.
- Prevents Chronic Diseases: Fruits are an excellent source of fibre, vitamins, minerals, and antioxidants that can help prevent chronic diseases such as heart disease, diabetes, and cancer. Moreover, fruit sugar is not bad for you when you eat whole fruits.
- Fights Free Radicals: Eating fruit provides numerous benefits for your overall health. For example, the antioxidants found in fruits can protect your cells from damage caused by free radicals that contribute to aging and disease.
- Regulates Blood Sugar Levels: Fruits contain soluble fibre that helps lower cholesterol levels and regulates blood glucose levels. These effects can reduce the risk of developing chronic diseases related to poor nutrition.
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!
The Role of Fruit in a Balanced Diet
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:
- The fibre found in fruit slows down the digestion of sugar, preventing spikes in blood sugar levels.
- Unlike added sugars found in processed foods, fruits contain other beneficial compounds that help regulate blood sugar levels.
- Consuming whole fruit instead of fruit juice can further reduce the impact on blood sugar since juice lacks the fiber content.
- Eating a variety of fruits ensures a range of nutrients and antioxidants that support overall health.
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
- Added Sugar
- Processed Foods
- Animal Products
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.
Debunking Common Myths about Fruit Sugar
Myths and misconceptions surrounding the role of natural sugars in fruit can lead to confusion about their impact on our health.
Myth 1: Fruits raise blood sugar levels
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.
Myth 2: Too much fruits lead to chronic diseases?
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.
The Role of Fibre- Fruit Juices Versus Whole Fruits and Smoothies
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.
- While fruit juice may seem like a quick and easy way to consume your daily dose of fruit, it often lacks the fiber which leads to a blood sugar spike.
- Most of the nutrients are also lost when your remove fiber from fruits and fiber is crucial for digestive health.
- On the other hand, packed with essential nutrients, whole fruits help slow down sugar absorption in your body.
- Smoothies are another great option as they allow you to combine multiple whole fruits into one drink while retaining all of their natural fibers. This makes them nutrient-dense foods that keep you feeling fuller for longer periods of time.
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.
Incorporating Fruit into a Healthy 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.
Frequently Asked Questions
Can eating fruits with high sugar content lead to diabetes?
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
Is it better to consume whole fruits or fruit juices for weight loss?
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.
Does the sugar found in fruits have the same negative effects on the body as added sugars?
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.
How much fruit should be consumed daily to promote overall health?
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 13% lower risk of death from any cause
- a 12% lower risk of death from heart disease or stroke
- a 10% lower risk of death from cancer
- a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease.
Are there any negative effects of consuming too much fruit, even if it is natural sugar?
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.
Conclusion
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.
Next Steps
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.
- Book an online consultation with Dr. Achyuthan Eswar for a personalized medical consultation to prevent, treat and better manage lifestyle diseases through diet and lifestyle
- Learn to cook delicious whole food plant based goodies and sign up for courses on health and wellness from the comfort of you home. Join our online courses from anywhere in the world
- Get daily essentials to cook healthy meals at home
- Stock up on delicious sweets and snacks that are sugar/jaggery-free, oil-free, maida-free and plant-based - Available Pan-India