Even toddlers know that fruits are generally more beneficial than harmful. But in recent years, the vitamin-rich bounty of orchards has fallen out of favor. Many people who once filled generous fruit bowls have started to limit their intake. This shift is largely the result of warnings about fruit’s sugar content, with some researchers saying it can lead to adverse health effects.
As a result, the ranks of fruit skeptics have swelled. According to Kathleen Lopez, a New Hampshire nutrition expert, some people have stopped eating fruit altogether over the past decade, viewing it as detrimental to their health.
New medical research suggests that this negative perception of fruit is a myth. What people should really be cautious about is juice, especially concentrated varieties, which contain added sugars the body doesn’t need.
First and foremost, consider the type of sugar, not just its content
Apples, oranges, bananas, and dozens of other fruits are rich in nutrients and low in calories. They also help reduce the risk of cardiovascular disease and some types of cancer.
Medical professionals are now advocating a return to fruit for several reasons. Experts say fructose—the sugar in whole fruit—doesn’t pose the same acute health risks that were warned about not long ago.
Researchers say that before judging a product, people should primarily consider the type of sugar it contains.
Fructose has a smaller effect on blood sugar than other sugars, which is why some sources, including the Daily Mail, suggest it can be safer for people with diabetes.
In stark contrast is sucrose, commonly called “table sugar” or “simple sugar.” It is added to sweets and other processed foods in quantities that, according to medical experts, contribute to obesity and diabetes. Sucrose can spike blood sugar levels within minutes, and repeated fluctuations in blood sugar can lead over time to problems with the kidneys, nerves, eyes, and heart.
The liver converts fructose into glucose before the body uses it, which helps prevent sudden spikes in blood sugar levels.
Fiber and other benefits of fruits
Skipping fruit comes at a cost: they are rich in fiber—complex plant carbohydrates. Fiber slows digestion and helps create a feeling of fullness. But that’s not its only advantage. A 2009 study by researchers in Quebec found that fiber helps regulate ghrelin (a peptide hormone that stimulates appetite) and can promote weight loss.
Additionally, soluble fiber helps lower blood sugar and cholesterol levels. Consuming about 10 grams of soluble fiber a day, roughly equivalent to four apples or bananas, can reduce levels of “bad” cholesterol.
When fiber reaches the intestines, it binds with cholesterol, preventing the cholesterol from entering the bloodstream and reaching other organs.
Fruits also provide essential micronutrients like vitamins A and C, potassium, folate, and antioxidants that boost the immune system.
However, a fruit-heavy diet may not be right for everyone. For example, people with diabetes should prioritize vegetables.
