After years of bombardment from carb-hating proponents of fad diets, a lot of people have started believing we should limit our fruit intake. Even many nutrition professionals will tell people to eat less fruit. On one hand, this idea makes sense. Fruit has sugar, and sugar is bad for us, right? It isn’t quite that simple. Looking at the sugar in isolation ignores the fact that fruit also contains countless nutrients that are beneficial and even vital to human health. These nutrients make fruit some of the most nutritionally dense foods we can get our hands on, and avoiding them will make you miss out on health benefits.

Sugar In Fruit Is Nothing To Be Afraid Of

As Dr. Greger explains in this video, the fiber and phytonutrients naturally found in fruit actually have a stabilizing effect on blood sugar. Researchers had volunteers consume a sucrose load (basically a fancy term for drinking sugar water) with and without berries on the side. Participants’ blood sugar and the concentration of free fatty acids in their blood were then measured at 15, 30, 45, 60, 90, and 120 minutes after the sucrose load was consumed. Participants who drank the sugar water alone showed a large spike and crash in blood sugar, followed by a rise in free fatty acid concentration. This is normal after sugar consumption. However, participants who drank sugar water with berries showed a smaller rise in blood sugar without the crash and subsequent rise in free fatty acids (even though they were technically consuming more sugar than the first group)! This is because fruit contains beneficial nutrients like fiber that something like a cookie doesn’t have. And when consumed as part of a whole fruit, fruit sugars behave differently in the body than table sugar does. Because of this, we don’t need to be afraid of the sugar in fruit!

Even without the above evidence, fruit contains valuable vitamins, minerals, and phytonutrients that improve heart health, fight inflammation, promote immune function, and prevent cancer cell growth. If we avoid or limit our fruit intake, we’re missing out on these important nutrients!

Unless you have an allergy or intolerance, someone who tells you to avoid eating fruit simply isn’t a credible source for nutrition information. Fruits are incredibly valuable foods, and eating them will do wonderful things for your health! That's that's why we serve our clients 100% fruit smoothies!

Austin Joseph

Personal Trainer/ Nutritionist