Even toddlers know that fruits are generally more beneficial than harmful. However, in recent years, the vitamin-rich bounty of orchards has fallen out of favor. Many who once indulged in generous fruit bowls have started to limit their intake. This shift is largely due to the negative image of fruits created by researchers, who have warned about the high sugar content in fruit that can lead to adverse health effects.
As a result, the ranks of fruit skeptics have swelled. According to Kathleen Lopez, a nutrition expert from New Hampshire, certain groups of people have stopped eating fruits altogether in the past decade, viewing them as detrimental to their health.
New medical research suggests that this negative perception of fruits is based on a myth that needs to be debunked. What people should really be cautious about is juice, especially concentrated varieties, which contain unnecessary sugars for the body.
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 reduce the risk of cardiovascular diseases and certain types of cancer.
Currently, medical professionals are advocating a return to fruits for various reasons. Experts assert that fructose—the sugar found in fruits—does not pose the same acute health risks that specialists warned about not long ago.
Researchers are convinced that before passing judgment on a product, one should primarily consider the type of sugar it contains.
Fructose has the least impact on blood sugar levels, making it a safe type of sugar even for diabetics, as reported by the Daily Mail.
In stark contrast is sucrose, commonly referred to as “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 to kidney, nerve, eye, and heart problems over time.
As for fructose, before it is utilized by the body, the liver converts it into glucose. Therefore, there won’t be any sudden spikes in blood sugar levels.
Fiber and other benefits of fruits
Abandoning fruits is unacceptable also because they are rich in fiber—specific plant fibers that are complex carbohydrates. Fiber slows digestion, leading to a quick feeling of fullness. However, that’s not its only advantage. A study conducted in 2009 by researchers from Quebec showed that fiber helps regulate ghrelin (a peptide hormone that stimulates appetite) and promotes weight loss.
Additionally, soluble fiber helps lower blood sugar and cholesterol levels. Consuming 10 grams of soluble fiber daily, which is roughly equivalent to four apples or bananas, can reduce levels of “bad” cholesterol.
When fiber reaches the intestines, it binds with cholesterol, preventing it from entering the bloodstream and moving to other organs.
Fruits are also a source of nutrients that provide essential micronutrients to the body. These include vitamins C and A, potassium, folic acid, and antioxidants that help strengthen the immune system.
However, researchers consider a fruit-based diet unsuitable for individuals with certain health issues. For example, people with diabetes should prioritize vegetables.