Sugar is bad for you. Fruit is good for you. But fruit contains sugar. So how can both statements be true?
This article will break it down so you can determine if the sugar in fruit is good or bad.
Are Fruits Loaded with Sugar?
When we talk about harmful sugar, we are typically talking about table sugar and high fructose corn syrups which contain glucose and fructose, usually in equal measure. These ingredients can negatively affect metabolism if consumed excessively.
Fruit also contains fructose. So, is fruit bad for you?
The answer is no. The fructose content in fruit is so low that it will not harm your metabolism. It is safe to eat for most people.
Fruits Take Time to Chew and Digest
Fruits have a high fiber and water content. They give fruit chewing resistance meaning they take time to chew and digest. As a result, the fructose hits your liver slowly causing less of an impact.
In addition, the fiber and water in fruit are good for you. Fiber is beneficial to digestion. It reduces cholesterol, and it helps the body process sugar. It also makes you feel full, so you don’t snack as often.
Water hydrates the system helping maintain body temperature. It lubricates joints and protects the spinal cord. It also aids with excretion.
What About Fruit Juice?
While fresh fruit is good for you, you should be careful when consuming fruit juice and dried fruit. These should be added to the diet in limited quantities if at all.
While juice has the vitamins and antioxidants fruit contains, it does not require chewing. Therefore, it will hit your liver faster causing more of an impact.
Also, be warned. If you are drinking a fruit drink that is not 100% juice, the sugar content will be even higher and more detrimental to health.
If you enjoy fruit drinks, consider making yourself a smoothie with whole fruit, ice, and water. Smoothies are typically good for you but be careful of what else you add to the mix.
Dried fruit is also not a great option because, unlike fresh fruit, it does not have a high water content. And because dried fruit pieces are small, you are likely to consume larger quantities increasing your intake of sugar and calories. However, it is still better than eating no fruit at all.
When to Avoid Fruit
Some people are advised to avoid fruit because they are allergic to it or because it causes digestive issues. You may also want to eliminate it if you follow a low carb or ketogenic diet.
Ketogenic diets aim to reduce carbs, so your body changes the way it processes sugar into energy. Fruits tend to be high in carbs and are not recommended for this type of diet.
Conclusion
Fruit may contain sugar, but its water and fiber content balances any harmful effects. It is rich in vitamins, minerals and antioxidants making it a beneficial part of any diet. Which kind is your favorite?
Author
Marissa Bergen
